15 minute AMRAP
The Suspended Yoke
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 20s Plank Hold
- 12 T-Press Ups
- 15 Glute Bridges
Overview
The Suspended Yoke is a 20-second plank hold, 12 t-press ups, and 15 glute bridges. The round opens with a 20-second plank hold. Doing the t-press ups still comes after it, not as a rest earned by the hold.
Muscles worked
Glutes
Midline
Upper back
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
This workout departs from its style on the profile below.
- Glycolytic: Moderate
- Oxidative: Moderate
- Neuromuscular: High
Training effect
Immediate demand
15 minutes, intensity 3 of 5. Today the limiter is the plank hold before the t-press ups.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is a 20-second plank hold, 12 t-press ups, and 15 glute bridges.
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 hold is the start of the round. The next movement still has to be done after it, not as a rest earned by the hold.
Pacing
Isometric plank into a rear-delt press into a hinge. Squeeze the glutes hard at the top of every bridge.
Do not shorten the plank hold to reach the t-press ups. The hold is the start of the round. The next movement still has to be done after it.
The movements
Plank Hold
Keep your forearms parallel. Do not interlock your fingers, which internally rotates the shoulders and compromises the posture.
What not to do. Letting the hips creep upward into an easier tent shape.
T-Press Ups
The range of motion on this is naturally very short. Do not force your chest higher by straining your neck. Focus entirely on the squeeze in the back of your shoulders.
What not to do. Craning the neck to force the chest higher than the rear delts can drive.
Glute Bridges
Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.
What not to do. Driving through the toes rather than the heels, which brings the quads in.
Why these movements
The round opens with a 20-second plank hold. Doing the t-press ups still comes after it, not as a rest earned by the hold.
Scaling
Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.
Plank Hold
- 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.
T-Press Ups
- Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
- Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.
Glute Bridges
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Mistakes and who it is for
- Opening the plank hold at a sprint makes the plank hold the piece that falls apart.
- Cutting the plank hold short to reach the t-press ups removes the hold the round starts with.
- Spending the first minutes hard leaves the later rounds as a different, slower workout.
Suited to someone who wants 15 minutes through Plank Hold, T-Press Ups, Glute Bridges.
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
- The Truss
Same hold, different moving piece
- Spinal Lock
Same midline and upper back, shorter clock
- The Steady Rower
Same midline and upper back, longer clock
Run it with friends
The Suspended Yoke runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.