AMRAP With Friends

20 minute AMRAP

Shockwave

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

The workout

As many rounds as possible in 20 minutes of:

Overview

Shockwave is 15 down-ups, 10 diamond push-ups, 15 fast calf raises, and 15 butterfly sit-ups. The fast calf raises and the diamond push-ups trade the calves and the arms.

Muscles worked

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: Low
  • Oxidative: High
  • Neuromuscular: High

Training effect

Immediate demand

20 minutes, intensity 4 of 5. Today the limiter is the arms and the calves.

Intended stimulus

The style is built so the effort moves through four positions instead of sitting on one. On this workout that is 15 down-ups, 10 diamond push-ups, 15 fast calf raises, and 15 butterfly sit-ups.

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

Triceps and calves are heavily isolated here, but the 15-rep cap prevents total burnout.

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

The movements

Down-Ups

This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.

What not to do. Popping the chest up before the hips, so the body peels off the floor in sections.

Diamond Push-ups

Muscular failure happens suddenly here. Break your sets earlier than you think you need to.

What not to do. Letting the elbows drift outward as the set gets hard.

Fast Calf Raises

As the calves fill with lactic acid, your body will naturally try to shorten the range of motion. Fight for maximum height on the 20th rep just like you did on the 1st rep.

What not to do. Cutting the lift short, so the heels never reach full height.

Butterfly Sit-ups

The butterfly leg position mechanically disables the hip flexors, forcing pure abdominal contraction. Do not use your arms to swing forward.

What not to do. Letting the knees rise off the floor to help the torso up.

Why these movements

The fast calf raises and the diamond push-ups trade the calves and the arms.

Scaling

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

Down-Ups

  • 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.

Diamond 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.

Fast Calf Raises

  • 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.

Butterfly Sit-ups

  • 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 down-ups at a sprint makes the down-ups 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 Down-Ups, Diamond Push-ups, Fast Calf Raises, Butterfly Sit-ups.

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

Shockwave 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