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15 minute AMRAP

Perimeter Defense

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

Perimeter Defense is 20 skater jumps, 10 sphinx push-ups, and 16 plank shoulder taps. The work moves through the quads, the chest, and the shoulders instead of sitting on one muscle.

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 skater jumps.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 20 skater jumps, 10 sphinx push-ups, and 16 plank shoulder taps.

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

20 skater jumps is where the round gets hard. The other movements still have to be finished after it.

Pacing

Lateral power shifting instantly into heavy triceps and anti-rotational stability.

Keep the later rounds moving at the same size as the early ones. Do not drop the skater jumps to keep the other sets moving.

The movements

Skater Jumps (Total)

Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.

What not to do. Bounding forward instead of laterally, so the hips never load sideways.

Sphinx Push-ups

Keep your elbows tucked tight to your ribs to maximize triceps recruitment and protect the shoulder joint.

What not to do. Dropping the knees to the floor to make the press easier.

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.

Why these movements

The work moves through the quads, the chest, and the shoulders instead of sitting on one muscle.

Scaling

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

Skater Jumps (Total)

  • 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.

Sphinx 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.

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.

Mistakes and who it is for

  • Opening the skater jumps at a sprint makes the skater 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 Skater Jumps (Total), Sphinx Push-ups, Plank Shoulder Taps.

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

Perimeter Defense 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