15 minute AMRAP
Global Retraction
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
Overview
Global Retraction is 15 jump squats, 15 supine floor scapular shrugs, and 16 dead bugs. The jump squats and the supine floor scapular shrugs trade the quads and the upper back. 16 dead bugs is the long piece, so the round length follows that set.
Muscles worked
Midline
Quads
Upper back
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 dead bugs.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 15 jump squats, 15 supine floor scapular shrugs, and 16 dead bugs.
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
16 dead bugs is where the round gets hard. The other movements still have to be finished after it.
Pacing
Explosive squats into micro-shrugs into anti-extension. Arms locked on the shrugs or the triceps steal the work.
Keep the later rounds moving at the same size as the early ones. Do not drop the dead bugs to keep the other sets moving.
The movements
Jump Squats
You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.
What not to do. Landing with straight legs instead of absorbing the impact into a bend.
Supine Floor Scapular Shrugs
This is a micro-movement. Your torso will barely leave the floor. If your elbows bend, your triceps are taking over the work. Keep the arms locked and force the scapula to do the job.
What not to do. Bending the elbows so the triceps steal the work from the scapula.
Dead Bugs
Speed is your enemy here. Move deliberately to maximize time under tension.
What not to do. Letting the extended arm and leg drop fast rather than lowering slowly.
Why these movements
The jump squats and the supine floor scapular shrugs trade the quads and the upper back. 16 dead bugs is the long piece, so the round length follows that set.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Jump Squats
- 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.
Supine Floor Scapular Shrugs
- Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
- Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.
Dead Bugs
- 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 jump squats at a sprint makes the dead bugs 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 Jump Squats, Supine Floor Scapular Shrugs, Dead Bugs.
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
- Atmosphere
Same quads and upper back, longer clock
- The Cross-Draft
Same quads and upper back, longer clock
- The Fortress
Same quads and upper back, longer clock
Run it with friends
Global Retraction runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.