5 minute AMRAP
Quadra-Kill
Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
How to run it
Going from plyometric to static destroys the legs. Do not rest at the top; drop right back down.
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
Jumping Lunges (Total)
"Vertical force, not horizontal." Drive straight up. If you travel forward, you lose balance and waste time.
Use your arms as a counterweight. Pumping the opposite arm forward provides stability and upward momentum.
Reverse Lunges (Total)
"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.
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
Quadra-Kill runs on a shared countdown: share a rally link, everyone gets the same5-minute clock, and the leaderboard updates as people log rounds.