10 minute AMRAP
The Treadmill
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
Overview
The Treadmill is 10 half-burpees and 20 skater jumps. The work moves through the full body and the quads instead of sitting on one muscle.
Muscles worked
Full body
Glutes
Quads
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: High
- Neuromuscular: Low
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is 20 skater jumps.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 10 half-burpees and 20 skater 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
20 skater jumps is where the round gets hard. The other movements still have to be finished after it.
Pacing
Lateral bounding paired with horizontal piston action. Keep the chest proud.
20 skater jumps is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the half-burpees on the next round rather than rushing it.
The movements
Half-Burpees
Your quads will burn intensely. Keep your weight shifted slightly forward over your shoulders to give your legs a mechanical advantage.
What not to do. Letting the hips pike upward on the jump back.
Skater Jumps (Total)
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
What not to do. Bounding forward instead of laterally, so the hips never load sideways.
Why these movements
The work moves through the full body and the quads instead of sitting on one muscle.
Scaling
Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.
Half-Burpees
- 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.
Skater Jumps (Total)
- 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 half-burpees at a sprint makes the skater jumps the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 20 skater jumps fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through Half-Burpees, Skater Jumps (Total).
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
- Aerobic Threshold
Same quads, longer clock
- Endurance Protocol
Same quads, longer clock
- Steady Altitude
Same quads, longer clock
Run it with friends
The Treadmill runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.