AMRAP With Friends

15 minute AMRAP

The Marathon Shunt

Upper-lower switch · Blood Shunt · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Marathon Shunt is 10 combat sprawls, 16 commando planks, and 30 skater jumps. The work moves through the full body, the midline, and the quads instead of sitting on one muscle.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: Moderate
  • Oxidative: High
  • Neuromuscular: Moderate

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is the skater jumps.

Intended stimulus

The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 10 combat sprawls, 16 commando planks, and 30 skater jumps.

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

Pacing

Constant elevation changes. Do not rush the commando planks.

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

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.

Commando Planks

Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.

What not to do. Always leading with the same arm, so one shoulder does most of the work.

Skater Jumps

Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.

What not to do. Bounding forward instead of laterally, so the hips never load sideways.

Why these movements

The work moves through the full body, the midline, and the quads instead of sitting on one muscle.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

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.

Commando Planks

  • 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.

Skater Jumps

  • 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.

Mistakes and who it is for

  • Opening the combat sprawls at a sprint makes the skater jumps 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, Commando Planks, Skater Jumps.

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 Marathon Shunt 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