AMRAP With Friends

15 minute AMRAP

The Washout

Cardio capacity · Engine Room · intensity 2 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Washout is 20 air squats, 15 reverse snow angels, and 30 high knees. The air squats and the reverse snow angels trade the quads and the upper back. 30 high knees is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

Muscles worked

Energy systems

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

  • Glycolytic: Low
  • Oxidative: High
  • Neuromuscular: Low

Training effect

Immediate demand

15 minutes, intensity 2 of 5. Today the limiter is the high knees.

Intended stimulus

The same capacity work, with movements you can repeat for the whole clock. On this workout that is 20 air squats, 15 reverse snow angels, and 30 high knees.

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

Pacing

Zone-2 endurance flush — clear yesterday’s lactate without chasing the redline. Soft landings; controlled angels.

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

The movements

Air Squats

Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.

What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.

Reverse Snow Angels

Do not let your hands rest on the floor during the sweep. Keep constant tension on the upper back and rear deltoids.

What not to do. Letting the arms bend as they pass the shoulders.

High Knees (Total)

Land lightly on the balls of your feet. If you are stomping flat-footed, you are destroying your momentum and your knees.

What not to do. Leaning back to swing the knees higher instead of keeping the torso stacked.

Why these movements

The air squats and the reverse snow angels trade the quads and the upper back. 30 high knees is the long piece, and it keeps the legs in the work, so the quads do not get a rest before the next round.

Scaling

Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.

Air Squats

  • To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
  • Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
  • Shorter range. Go only as deep as you can control, and stop before the heels lift.

Reverse Snow Angels

  • 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.

High Knees (Total)

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the air squats at a sprint makes the high knees 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 Air Squats, Reverse Snow Angels, High Knees (Total).

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 Washout 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