15 minute AMRAP
Global Warning
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 15 Jump Squats
- 12 Commando Planks
- 16 Dead Bugs
Overview
Global Warning is 15 jump squats, 12 commando planks, and 16 dead bugs. The work moves through the quads and the midline instead of sitting on one muscle.
Muscles worked
Midline
Quads
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, 12 commando planks, 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
The dead bugs require immense concentration after the plyometric leg demand.
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.
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.
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 work moves through the quads and the midline instead of sitting on one muscle.
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.
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.
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, Commando Planks, 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
- Overwatch
Same quads and midline, longer clock
- The Barricade
Same quads and midline, longer clock
- The Baseline
Same quads and midline, longer clock
Run it with friends
Global Warning runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.