AMRAP With Friends

15 minute AMRAP

System Flush

Upper-lower switch · Blood Shunt · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

System Flush is 16 reverse lunges, 10 pike push-ups, and 30 mountain climbers. The reverse lunges and the pike push-ups trade the quads and the shoulders. 30 mountain climbers is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is the mountain climbers.

Intended stimulus

The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 16 reverse lunges, 10 pike push-ups, and 30 mountain climbers.

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

30 mountain climbers is where the round gets hard. The other movements still have to be finished after it.

Pacing

The shoulders will bear the brunt here. Stay stacked perfectly over your wrists.

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

The movements

Reverse Lunges

Keep your torso completely upright. Leaning forward shifts the load to the lower back and robs the quads of the intended tension.

What not to do. Stepping back too short, which forces the front shin to angle over the toe.

Pike Push-ups

Keep your legs straight. If your hamstrings are tight, widen your foot stance to maintain the high hip position.

What not to do. Walking the feet out until the hips drop and it becomes an ordinary push-up.

Mountain Climbers

Keep your shoulders stacked directly over your wrists. If you drift backward, you lose leverage and the movement slows down completely.

What not to do. Landing the driving foot short, so the knee never gets near the chest.

Why these movements

The reverse lunges and the pike push-ups trade the quads and the shoulders. 30 mountain climbers is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

Reverse Lunges

  • Hold a support. One hand on a wall or chair for balance. The legs still do the work.
  • Shorter range. Drop only as far as you can stand back up from without pushing off your hands.

Pike 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.

Mountain Climbers

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the reverse lunges at a sprint makes the mountain climbers 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 Reverse Lunges, Pike Push-ups, Mountain Climbers.

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

System Flush 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