AMRAP With Friends

15 minute AMRAP

The Triad

Local muscle burn · Localized Trap · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Triad is 12 wide push-ups, 20 single-leg glute bridges, and 15 leg raises. The single-leg glute bridges and the wide push-ups trade the glutes and the chest.

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 single-leg glute bridges.

Intended stimulus

The round spreads the work across more than one region. On this workout that is 12 wide push-ups, 20 single-leg glute bridges, and 15 leg raises.

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

20 single-leg glute bridges is where the round gets hard. The other movements still have to be finished after it.

Pacing

Pectoral isolation, unilateral glute isolation, and strict lower abdominal bracing.

Keep the later rounds moving at the same size as the early ones. Do not drop the single-leg glute bridges to keep the other sets moving.

The movements

Wide Push-ups

This angle completely isolates the chest and removes the triceps from the equation. When pectoral failure hits, it hits instantly. Break your sets into 3s or 4s before the muscle completely shuts down.

What not to do. Setting the hands so wide that the elbows cannot reach a right angle.

Single-Leg Glute Bridges

Keep both thighs parallel to each other throughout the entire movement. Do not let the extended leg drift up or drop down.

What not to do. Letting one hip drop lower than the other at the top.

Leg Raises

Stop lowering your legs the exact millisecond your lower back arches off the mat.

What not to do. Dropping the legs fast and letting the lower back arch off the floor.

Why these movements

The single-leg glute bridges and the wide push-ups trade the glutes and the chest.

Scaling

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

Wide 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.

Single-Leg 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.

Leg Raises

  • 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 wide push-ups at a sprint makes the single-leg glute bridges 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 Wide Push-ups, Single-Leg Glute Bridges, Leg Raises.

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 Triad 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