15 minute AMRAP
Arterial Endurance
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
Overview
Arterial Endurance is 8 bear crawl to broad jumps, 16 plank shoulder taps, and 40 butt kicks. The work moves through the full body and the shoulders instead of sitting on one muscle.
Muscles worked
Full body
Shoulders
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: High
- Neuromuscular: Moderate
Training effect
Immediate demand
15 minutes, intensity 3 of 5. Today the limiter is 40 butt kicks.
Intended stimulus
The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 8 bear crawl to broad jumps, 16 plank shoulder taps, and 40 butt kicks.
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
40 butt kicks is where the round gets hard. The other movements still have to be finished after it.
Pacing
High time-under-tension. Keep the crawling deliberate and flat-backed.
40 butt kicks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the bear crawl to broad jumps on the next round rather than rushing it.
The movements
Bear Crawl to Broad Jumps
Use the momentum of standing up from the crawl to instantly launch into the broad jump. Do not stutter-step.
What not to do. Letting the hips rise during the crawl until it becomes a walk on all fours.
Plank Shoulder Taps
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. Widening the feet to steady the hips instead of holding them still.
Butt Kicks
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
What not to do. Kicking the heels out behind rather than straight up to the glutes.
Why these movements
The work moves through the full body and the shoulders instead of sitting on one muscle.
Scaling
Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.
Bear Crawl to Broad Jumps
- 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.
Plank Shoulder Taps
- 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.
Butt Kicks
- Low impact. Keep one foot down throughout — march the pattern instead of running it.
- Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.
Mistakes and who it is for
- Opening the bear crawl to broad jumps at a sprint makes the butt kicks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Spending the first minutes hard leaves the later rounds as a different, slower workout.
Suited to someone who wants 15 minutes through Bear Crawl to Broad Jumps, Plank Shoulder Taps, Butt Kicks.
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
- The Slow Burn
Same shoulders, longer clock
- Tactical Shift
Same shoulders, longer clock
- The Stronghold
Same shoulders, longer clock
Run it with friends
Arterial Endurance runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.