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15 minute AMRAP

The Fulcrum

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Fulcrum is 24 reverse lunges, 10 pike push-ups, and 20 russian twists. The reverse lunges and the pike push-ups trade the quads and the shoulders.

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 reverse lunges.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 24 reverse lunges, 10 pike push-ups, and 20 russian twists.

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

24 reverse lunges is where the round gets hard. The other movements still have to be finished after it.

Pacing

Heavy shoulder isolation followed immediately by rotational core control.

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

The movements

Reverse Lunges (Total)

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.

Russian Twists

Cross your ankles to lock the lower body and isolate the rotation to the thoracic spine.

What not to do. Swinging the arms across the body while the shoulders stay square.

Why these movements

The reverse lunges and the pike push-ups trade the quads and the shoulders.

Scaling

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

Reverse Lunges (Total)

  • 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.

Russian Twists

  • Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
  • Partial range. Move only through the range where you can keep the lower back on the floor.

Mistakes and who it is for

  • Opening the reverse lunges at a sprint makes the reverse lunges 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 (Total), Pike Push-ups, Russian Twists.

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 Fulcrum 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