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10 minute AMRAP

The Sling

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Sling is 20 russian twists, 10 sprawls, and 30 double-tap jumps. The work moves through the obliques, the full body, and the quads instead of sitting on one muscle.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: Moderate
  • Oxidative: Moderate
  • Neuromuscular: Moderate

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is the double-tap jumps.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is 20 russian twists, 10 sprawls, and 30 double-tap jumps.

Repeated practice

Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.

Body-composition context

Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.

Expected feel

30 double-tap jumps is where the round gets hard. The other movements still have to be finished after it.

Pacing

Lock the plank instantly on the sprawls so your fatigued lower back does not hyperextend.

Keep each round about the same length. Do not drop the double-tap jumps to keep the other sets moving.

The movements

Russian Twists

Cross your ankles to lock the lower body and isolate the rotation to the thoracic spine.

What not to do. Swinging the arms across the body while the shoulders stay square.

Sprawls

Keep a wide stance. Landing with your feet outside your hands reduces the distance your hips have to travel and speeds up the transition to standing.

What not to do. Landing the plank with the hips high instead of level with the shoulders.

Double-Tap Jumps

This perfectly simulates the neurological timing of a double-under with a jump rope. Keep the torso completely hollow and rigid in the air.

What not to do. Bending forward to reach the thighs instead of jumping higher.

Why these movements

The work moves through the obliques, the full body, and the quads instead of sitting on one muscle.

Scaling

Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.

Russian Twists

  • Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
  • Partial range. Move only through the range where you can keep the lower back on the floor.

Sprawls

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

Double-Tap Jumps

  • Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
  • Lower and slower. Keep the jump but cut the height and take the landing softly.

Mistakes and who it is for

  • Opening the russian twists at a sprint makes the double-tap jumps the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the double-tap jumps shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 10 minutes through Russian Twists, Sprawls, Double-Tap Jumps.

Scoring and progression

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.

Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.

Related workouts

Run it with friends

The Sling runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 10 minute AMRAPs