AMRAP With Friends

20 minute AMRAP

Atmosphere

Full-body sequence · 4-Point Cascade · intensity 4 of 5

The workout

As many rounds as possible in 20 minutes of:

Overview

Atmosphere is 20 skater jumps, 15 superman raises, 15 combat sprawls, and 10 plank knee-to-elbows. The skater jumps and the superman raises trade the quads and the upper back.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

20 minutes, intensity 4 of 5. Today the limiter is the skater jumps.

Intended stimulus

The style is built so the effort moves through four positions instead of sitting on one. On this workout that is 20 skater jumps, 15 superman raises, 15 combat sprawls, and 10 plank knee-to-elbows.

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

Pacing

The heart rate will spike violently on the sprawls and jumps; control your breathing on the floor.

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

The movements

Skater Jumps

Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.

What not to do. Bounding forward instead of laterally, so the hips never load sideways.

Superman Raises

Aggressively squeeze the glutes before lifting the chest to protect the lower back from hyperextension.

What not to do. Throwing the chest up and letting it drop straight back down.

Combat Sprawls

You must land with your entire foot completely flat on the mat when returning from the plank. Landing on your toes in this wide stance places severe shearing force on the knee capsule and kills your ability to rebound.

What not to do. Landing the feet inside the hands, leaving no room to lift the chest.

Plank Knee-to-Elbows

Keep hips completely level to avoid shifting the workload to the hip flexors.

What not to do. Dropping the hip toward the floor to help the knee travel.

Why these movements

The skater jumps and the superman raises trade the quads and the upper back.

Scaling

Keep the four-movement order. Drop reps across the round so the sequence still visits each position.

Skater Jumps

  • 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.

Superman Raises

  • 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.

Combat Sprawls

  • Step the feet. Step back and step in instead of jumping. Same shape, no impact.
  • Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
  • No jump at the top. Stand tall and reach instead of leaving the floor.

Plank Knee-to-Elbows

  • 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.

Mistakes and who it is for

  • Opening the skater jumps at a sprint makes the skater jumps 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 20 minutes through Skater Jumps, Superman Raises, Combat Sprawls, Plank Knee-to-Elbows.

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

Atmosphere runs on a shared countdown: share a rally link, everyone gets the same 20-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 20 minute AMRAPs