10 minute AMRAP
The Iron Cross
Structural Grind · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
How to run it
Squeeze the obliques deliberately on the plank; use the squats to recover your breath.
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
The movements
Plank Knee-to-Elbows
"Crunch the obliques sideways."
Keep hips completely level to avoid shifting the workload to the hip flexors.
Air Squats
"Tear the floor apart with your feet." This externally rotates the femur, activating the glutes and preventing the knees from caving in.
Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.
Jumping Jacks
"Long arms, rigid legs." Do not do lazy, bent-elbow jumping jacks. Force full range of motion in the shoulder capsule.
Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
The Iron Cross runs on a shared countdown: share a rally link, everyone gets the same10-minute clock, and the leaderboard updates as people log rounds.