20 minute AMRAP
The Pacer
Aerobic Matrix · intensity 2 of 5
The workout
As many rounds as possible in 20 minutes of:
How to run it
Rotational demands at every station. Breathe deeply during the T-Push-ups.
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.
The movements
T-Push-ups
"Eyes follow the hand." Tracking your reaching hand with your eyes ensures your thoracic spine rotates fully.
Widen your foot stance slightly to provide a more stable base during the rotational phase.
Reverse Lunges
"Pull yourself up with the front hamstring." Do not just push off the back toe; use the front leg to actively drag your bodyweight back to the starting position.
Keep your torso completely upright. Leaning forward shifts the load to the lower back and robs the quads of the intended tension.
Russian Twists
"Your eyes must track your hands."
Cross your ankles to lock the lower body and isolate the rotation to the thoracic spine.
Skater Jumps
"Load the hip, explode off the edge." Think of a speed skater pushing off the ice.
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
Scaling it
Every movement here is bodyweight, so the scaling lever is volume rather than load. If a round is taking longer than about ninety seconds, halve the reps and keep the round count moving — the point of an AMRAP is continuous work, and a round you grind through in four minutes teaches you less than three rounds at a pace you can repeat.
Run it with friends
The Pacer runs on a shared countdown: share a rally link, everyone gets the same20-minute clock, and the leaderboard updates as people log rounds.