AMRAP With Friends

10 minute AMRAP

The Truss

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Truss is a 20-second plank hold, 12 w-press ups, and 15 slow air squats. The round opens with a 20-second plank hold. Doing the w-press ups still comes after it, not as a rest earned by the hold.

Muscles worked

Energy systems

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

This workout departs from its style on the profile below.

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

Training effect

Immediate demand

10 minutes, intensity 3 of 5. Today the limiter is the plank hold before the w-press ups.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is a 20-second plank hold, 12 w-press ups, and 15 slow air squats.

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

The hold is the start of the round. The next movement still has to be done after it, not as a rest earned by the hold.

Pacing

Isometric plank into a mid-back press, then slow squats with no bounce. Elbows pinned; control every inch of the squat.

Do not shorten the plank hold to reach the w-press ups. The hold is the start of the round. The next movement still has to be done after it.

The movements

Plank Hold

Keep your forearms parallel. Do not interlock your fingers, which internally rotates the shoulders and compromises the posture.

What not to do. Letting the hips creep upward into an easier tent shape.

W-Press Ups

Avoid excessively arching your lower back to cheat the range of motion. If your hips pop off the floor, you are losing the isolation in your mid-back. Keep your neck relaxed and look straight up.

What not to do. Arching the lower back until the hips leave the floor to fake extra range.

Air Squats (Slow)

Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.

What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.

Why these movements

The round opens with a 20-second plank hold. Doing the w-press ups still comes after it, not as a rest earned by the hold.

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.

Plank Hold

  • From the knees. Knees down, straight line from knees to shoulders.
  • Hands elevated. Hands on a bench or step. The higher the surface, the less you carry.

W-Press Ups

  • Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
  • Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.

Air Squats (Slow)

  • To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
  • Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
  • Shorter range. Go only as deep as you can control, and stop before the heels lift.

Mistakes and who it is for

  • Opening the plank hold at a sprint makes the plank hold the piece that falls apart.
  • Cutting the plank hold short to reach the w-press ups removes the hold the round starts with.
  • Letting the plank hold shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 10 minutes through Plank Hold, W-Press Ups, Air Squats (Slow).

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 Truss 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