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15 minute AMRAP

The Axis

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Axis is 16 surrenders, 10 t-push-ups, and 20 plank jacks. The surrenders and the t-push-ups trade the quads and the chest. 20 plank jacks is the long piece, so the round length follows that set.

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 plank jacks.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 16 surrenders, 10 t-push-ups, and 20 plank jacks.

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 plank jacks is where the round gets hard. The other movements still have to be finished after it.

Pacing

Keep the chest proud on the surrenders to save your lower back for the plank jacks.

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

The movements

Surrenders

Alternate your lead leg every round, not every rep, so you don't have to waste mental energy remembering which leg goes first.

What not to do. Letting the hands come off the head to help you stand.

T-Push-ups

Widen your foot stance slightly to provide a more stable base during the rotational phase.

What not to do. Rotating from the arm alone while the hips stay flat to the floor.

Plank Jacks

Keep the jumps small and fast. A massive lateral jump slows down the transition and compromises the spine.

What not to do. Shuffling the feet out rather than jumping them.

Why these movements

The surrenders and the t-push-ups trade the quads and the chest. 20 plank jacks 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.

Surrenders

  • 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.

T-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 Jacks

  • 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 surrenders at a sprint makes the plank jacks 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 Surrenders, T-Push-ups, Plank Jacks.

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

The Axis 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