AMRAP With Friends

10 minute AMRAP

The Vault

Core under fatigue · Midline Tension · intensity 3 of 5

The workout

As many rounds as possible in 10 minutes of:

Overview

The Vault is 10 commando planks, 15 glute bridges, and 20 lateral line hops. The work moves through the midline, the glutes, 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 lateral line hops.

Intended stimulus

The style is built so a trunk position has to survive the moving reps. On this workout that is 10 commando planks, 15 glute bridges, and 20 lateral line hops.

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 lateral line hops is where the round gets hard. The other movements still have to be finished after it.

Pacing

High tension transitioning from prone to supine. Keep the hips completely stable on the commandos.

Keep each round about the same length. Do not drop the lateral line hops to keep the other sets moving.

The movements

Commando Planks

Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.

What not to do. Always leading with the same arm, so one shoulder does most of the work.

Glute Bridges

Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.

What not to do. Driving through the toes rather than the heels, which brings the quads in.

Lateral Line Hops

Keep your eyes up. Looking down at the line naturally rounds the shoulders and constricts the airway.

What not to do. Letting the feet come apart in the air and landing one at a time.

Why these movements

The work moves through the midline, the glutes, 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.

Commando Planks

  • 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.

Glute Bridges

  • Shorter range. Lift only as high as you can hold the position without arching the back.
  • Both legs. Drive through both feet instead of one.

Lateral Line Hops

  • 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 commando planks at a sprint makes the lateral line hops the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the lateral line hops shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 10 minutes through Commando Planks, Glute Bridges, Lateral Line Hops.

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 Vault 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