15 minute AMRAP
Endurance Protocol
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
Overview
Endurance Protocol is 5 bear crawl to broad jumps, 15 air squats, and 40 double-tap jumps. The work moves through the full body and the quads instead of sitting on one muscle.
Muscles worked
Full body
Glutes
Quads
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Low
- Oxidative: High
- Neuromuscular: Low
Training effect
Immediate demand
15 minutes, intensity 3 of 5. Today the limiter is 40 double-tap jumps.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 5 bear crawl to broad jumps, 15 air squats, and 40 double-tap jumps.
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 double-tap jumps is where the round gets hard. The other movements still have to be finished after it.
Pacing
The double-taps enforce a steady rhythm. The squats act as the bridge between crawling and jumping.
40 double-tap jumps 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.
Air Squats
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.
Double-Tap Jumps
This perfectly simulates the neurological timing of a double-under with a jump rope. Keep the torso completely hollow and rigid in the air.
What not to do. Bending forward to reach the thighs instead of jumping higher.
Why these movements
The work moves through the full body and the quads instead of sitting on one muscle.
Scaling
Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.
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.
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.
Double-Tap Jumps
- 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 bear crawl to broad jumps at a sprint makes the double-tap jumps 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, Air Squats, Double-Tap Jumps.
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
- Posterior Vanguard
Same quads, longer clock
- The Cruiser
Same quads, shorter clock
- The Endurance Engine
Same quads, longer clock
Run it with friends
Endurance Protocol runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.