AMRAP With Friends

20 minute AMRAP

The Trench

Hold and surge · Armor Protocol · intensity 5 of 5

The workout

As many rounds as possible in 20 minutes of:

Overview

The Trench is a 20-second bear crawl hover, 10 wide push-ups, 15 jump squats, and 20 double-tap jumps. The round opens with a 20-second bear crawl hover. Doing the wide push-ups still comes after it, not as a rest earned by the hold.

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: High
  • Oxidative: Moderate
  • Neuromuscular: High

Training effect

Immediate demand

20 minutes, intensity 5 of 5. Today the limiter is the bear crawl hover before the wide push-ups.

Intended stimulus

The style is built so every round starts with a hold and then moves. On this workout that is a 20-second bear crawl hover, 10 wide push-ups, 15 jump squats, 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 hold is the start of the round. The next movement still has to be done after it, not as a rest earned by the hold.

Pacing

Keep the knees exactly one inch off the floor during the hover. Your quads will scream.

Do not shorten the bear crawl hover to reach the wide push-ups. The hold is the start of the round. The next movement still has to be done after it.

The movements

Bear Crawl Hover

As your quads burn, your hips will naturally try to pike up toward the ceiling to relieve the tension. Pin them down.

What not to do. Letting the knees drift up until the hips rise into a pike.

Wide Push-ups

This angle completely isolates the chest and removes the triceps from the equation. When pectoral failure hits, it hits instantly. Break your sets into 3s or 4s before the muscle completely shuts down.

What not to do. Setting the hands so wide that the elbows cannot reach a right angle.

Jump Squats

You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.

What not to do. Landing with straight legs instead of absorbing the impact into a bend.

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 round opens with a 20-second bear crawl hover. Doing the wide push-ups still comes after it, not as a rest earned by the hold.

Scaling

Keep the hold and the moving piece together. Shorten the hold and the reps together so the round is still a hold followed by work.

Bear Crawl Hover

  • 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.

Wide 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.

Jump Squats

  • 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.

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 bear crawl hover at a sprint makes the bear crawl hover the piece that falls apart.
  • Cutting the bear crawl hover short to reach the wide push-ups removes the hold the round starts with.
  • Spending the first minutes hard leaves the later rounds as a different, slower workout.

Suited to someone who wants 20 minutes through Bear Crawl Hover, Wide Push-ups, Jump Squats, 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

The Trench 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