10 minute AMRAP
The Valve
Aerobic Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
How to run it
The mountain climbers act as an active flush. Breathe rhythmically while in the plank.
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
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.
Hand-Release Push-ups
"Squeeze the shoulder blades together." Lifting the hands isn't a rest; it's an active contraction of the upper back.
This enforces a dead-stop and prevents cheating the depth. Use this variation to humble users who claim they can do 50 push-ups unbroken.
Mountain Climbers
"Run on the wall." Imagine you are sprinting vertically. Do not let your hips bounce up and down like a seesaw.
Keep your shoulders stacked directly over your wrists. If you drift backward, you lose leverage and the movement slows down completely.
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 Valve runs on a shared countdown: share a rally link, everyone gets the same10-minute clock, and the leaderboard updates as people log rounds.