5 minute AMRAP
Deltoid Demise
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Deltoid Demise is 8 pike push-ups and 12 commando planks. The work moves through the shoulders and the midline instead of sitting on one muscle.
Muscles worked
Midline
Shoulders
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: Moderate
Training effect
Immediate demand
5 minutes, intensity 3 of 5. Today the limiter is the commando planks.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 8 pike push-ups and 12 commando planks.
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
12 commando planks is where the round gets hard. The other movements still have to be finished after it.
Pacing
Brutal on the anterior shoulder. Lock the elbows out completely at the top of every rep.
Keep each round about the same length. Do not drop the commando planks to keep the other sets moving.
The movements
Pike Push-ups
Keep your legs straight. If your hamstrings are tight, widen your foot stance to maintain the high hip position.
What not to do. Walking the feet out until the hips drop and it becomes an ordinary push-up.
Commando Planks
Widen your feet. A wider base of support kills the rotation in the hips, making the core work harder but the movement faster.
What not to do. Always leading with the same arm, so one shoulder does most of the work.
Why these movements
The work moves through the shoulders and the midline instead of sitting on one muscle.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Pike 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.
Commando Planks
- 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 pike push-ups at a sprint makes the commando planks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the commando planks shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Pike Push-ups, Commando Planks.
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
- The Slow Burn
Same shoulders and midline, longer clock
- Core Melt
Same midline, same clock
- Active Sonar
Same midline, longer clock
Run it with friends
Deltoid Demise runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.