AMRAP With Friends

20 minute AMRAP

Crossfire

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

The workout

As many rounds as possible in 20 minutes of:

Overview

Crossfire is 20 cross-body climbers, 10 standard push-ups, 15 bodyweight good mornings, and 20 double-tap jumps. The work moves through the midline, the chest, the upper back, and the quads instead of sitting on one muscle.

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 sets being the same size.

Intended stimulus

The style is built so the effort moves through four positions instead of sitting on one. On this workout that is 20 cross-body climbers, 10 standard push-ups, 15 bodyweight good mornings, and 20 double-tap jumps.

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 sets are the same size. The round gets hard when one of them breaks.

Pacing

Huge demand on the midline and hamstrings. Keep the back perfectly flat on the good mornings.

Keep the later rounds moving at the same size as the early ones. Do not drop the cross-body climbers to keep the other sets moving.

The movements

Cross-Body Climbers

Focus on the hard muscular contraction and the twist rather than pure foot speed.

What not to do. Slowing the switch until both feet are on the floor between reps.

Standard Push-ups

Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.

What not to do. Letting the hips sag so the chest reaches the floor before the shoulders do.

Bodyweight Good Mornings

The moment your lower back starts to round, you have gone too deep. The stretch must be felt entirely in the hamstrings.

What not to do. Bending the knees to reach depth instead of hinging back at the hips.

Double-Tap Jumps

This perfectly simulates the neurological timing of a double-under with a jump rope. Keep the torso completely hollow and rigid in the air.

What not to do. Bending forward to reach the thighs instead of jumping higher.

Why these movements

The work moves through the midline, the chest, the upper back, and the quads instead of sitting on one muscle.

Scaling

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

Cross-Body Climbers

  • 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.

Standard 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.

Bodyweight Good Mornings

  • 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.

Double-Tap 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.

Mistakes and who it is for

  • Opening the cross-body climbers at a sprint makes the cross-body climbers 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 Cross-Body Climbers, Standard Push-ups, Bodyweight Good Mornings, Double-Tap Jumps.

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

Crossfire 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