15 minute AMRAP
Systemic Flush
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
Overview
Systemic Flush is 15 jump squats, 15 sprawls, and 30 butt kicks. The work moves through the quads and the full body instead of sitting on one muscle.
Muscles worked
Full body
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 30 butt kicks.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 15 jump squats, 15 sprawls, and 30 butt kicks.
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 butt kicks is where the round gets hard. The other movements still have to be finished after it.
Pacing
Only jump an inch off the floor on the squats. It is about hip extension, not vertical height.
30 butt kicks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the jump squats on the next round rather than rushing it.
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.
Sprawls (Standard)
Keep a wide stance. Landing with your feet outside your hands reduces the distance your hips have to travel and speeds up the transition to standing.
What not to do. Landing the plank with the hips high instead of level with the shoulders.
Butt Kicks
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
What not to do. Kicking the heels out behind rather than straight up to the glutes.
Why these movements
The work moves through the quads and the full body 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.
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.
Sprawls (Standard)
- 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.
Butt Kicks
- 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 jump squats at a sprint makes the butt kicks 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, Sprawls (Standard), Butt Kicks.
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
Systemic 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.