AMRAP With Friends

15 minute AMRAP

The Spire

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Spire is 10 diamond push-ups, 20 fast calf raises, and 20 bicycle crunches. The fast calf raises and the diamond push-ups trade the calves and the arms.

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 arms and the calves.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 10 diamond push-ups, 20 fast calf raises, and 20 bicycle crunches.

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

The sets are the same size. The round gets hard when one of them breaks.

Pacing

Protects the heavy quad/hamstring musculature but aggressively torches the extremities.

Keep the later rounds moving at the same size as the early ones. Do not drop the diamond push-ups to keep the other sets moving.

The movements

Diamond Push-ups

Muscular failure happens suddenly here. Break your sets earlier than you think you need to.

What not to do. Letting the elbows drift outward as the set gets hard.

Fast Calf Raises

As the calves fill with lactic acid, your body will naturally try to shorten the range of motion. Fight for maximum height on the 20th rep just like you did on the 1st rep.

What not to do. Cutting the lift short, so the heels never reach full height.

Bicycle Crunches

Keep elbows pinned wide; pulling on the back of your head is a fake rep.

What not to do. Pulling on the back of the head to bring the elbow across.

Why these movements

The fast calf raises and the diamond push-ups trade the calves and the arms.

Scaling

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

Diamond 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.

Fast Calf Raises

  • 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.

Bicycle Crunches

  • 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 diamond push-ups at a sprint makes the diamond push-ups 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 Diamond Push-ups, Fast Calf Raises, Bicycle Crunches.

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 Spire 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