15 minute AMRAP
The Suspended Bridge
Structural Grind · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 15 Superman Raises
- 15 Glute Bridges
- 30 Butt Kicks
How to run it
A masterclass in posterior chain endurance. Squeeze the erectors, glutes, and hamstrings relentlessly.
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
Superman Raises
"Fly, do not jerk."
Aggressively squeeze the glutes before lifting the chest to protect the lower back from hyperextension.
Glute Bridges
"Pinch a coin between your glutes at the top." If you just thrust your hips recklessly, you will hyper-extend your lumbar spine.
Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.
Butt Kicks
"Flick the dirt off your heels." This is rapid hamstring contraction.
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
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 Suspended Bridge runs on a shared countdown: share a rally link, everyone gets the same15-minute clock, and the leaderboard updates as people log rounds.