15 minute AMRAP
The Cruiser
Sustained Engine · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 10 Burpees
- 20 Skater Jumps
- 30 Mountain Climbers
How to run it
Constant directional changes. Breathe in through the nose, out through the mouth.
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.
The movements
Burpees
"Drop fast, snap up faster." Do not waste energy lowering yourself into a strict push-up. Throw yourself to the deck safely and use the hips to violently snap the feet back under the body.
Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.
Skater Jumps
"Load the hip, explode off the edge." Think of a speed skater pushing off the ice.
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
Mountain Climbers
"Run on the wall." Imagine you are sprinting vertically. Do not let your hips bounce up and down like a seesaw.
Keep your shoulders stacked directly over your wrists. If you drift backward, you lose leverage and the movement slows down completely.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
The Cruiser runs on a shared countdown: share a rally link, everyone gets the same15-minute clock, and the leaderboard updates as people log rounds.