15 minute AMRAP
The Long Stride
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
Overview
The Long Stride is 15 combat sprawls, 15 reverse lunges, and 30 high knees. The work moves through the full body and the quads instead of sitting on one muscle.
Muscles worked
Full body
Glutes
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 high knees.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 15 combat sprawls, 15 reverse lunges, and 30 high knees.
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 high knees is where the round gets hard. The other movements still have to be finished after it.
Pacing
Combat sprawls into reverse lunges will torch the quads. Push the pace on the high knees.
30 high knees is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the combat sprawls on the next round rather than rushing it.
The movements
Combat Sprawls
You must land with your entire foot completely flat on the mat when returning from the plank. Landing on your toes in this wide stance places severe shearing force on the knee capsule and kills your ability to rebound.
What not to do. Landing the feet inside the hands, leaving no room to lift the chest.
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.
High Knees
Land lightly on the balls of your feet. If you are stomping flat-footed, you are destroying your momentum and your knees.
What not to do. Leaning back to swing the knees higher instead of keeping the torso stacked.
Why these movements
The work moves through the full body and the quads 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.
Combat Sprawls
- 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.
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.
High Knees
- 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 combat sprawls at a sprint makes the high knees 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 Combat Sprawls, Reverse Lunges, High Knees.
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
The Long Stride runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.