AMRAP With Friends

15 minute AMRAP

Base Camp

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

Base Camp is 15 fast air squats, 10 standard push-ups, and 15 strict sit-ups. The fast air squats and the standard push-ups trade the quads and the chest.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is the sets being the same size.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 15 fast air squats, 10 standard push-ups, and 15 strict sit-ups.

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 sets are the same size. The round gets hard when one of them breaks.

Pacing

A classic mechanical grinder. Do not use momentum to swing up on the sit-ups.

Keep the later rounds moving at the same size as the early ones. Do not drop the fast air squats to keep the other sets moving.

The movements

Fast Air Squats

Speed often ruins depth. The moment your squats become "half-squats," your round time is invalid.

What not to do. Trading depth for turnover, so the reps get quicker and shallower together.

Standard Push-ups

Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.

What not to do. Letting the hips sag so the chest reaches the floor before the shoulders do.

Strict Sit-ups

Do not throw your arms forward to generate momentum; force the core to pull the weight.

What not to do. Anchoring the feet under something to pull yourself up.

Why these movements

The fast air squats and the standard push-ups trade the quads and the chest.

Scaling

Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.

Fast Air Squats

  • 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.

Standard Push-ups

  • Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
  • From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
  • Partial range. Lower as far as you can control and press back. Depth grows as you do.

Strict Sit-ups

  • Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
  • Partial range. Move only through the range where you can keep the lower back on the floor.

Mistakes and who it is for

  • Opening the fast air squats at a sprint makes the fast air squats 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 Fast Air Squats, Standard Push-ups, Strict Sit-ups.

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

Base Camp runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 15 minute AMRAPs