AMRAP With Friends

5 minute AMRAP

Rapid Fire

Cardio capacity · Engine Room · intensity 3 of 5

The workout

As many rounds as possible in 5 minutes of:

Overview

Rapid Fire is 15 half-burpees and 15 jumping jacks. The round is 15 half-burpees, so that piece is the whole clock.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: High
  • Oxidative: Moderate
  • Neuromuscular: Low

Training effect

Immediate demand

5 minutes, intensity 3 of 5. Today the limiter is the sets being the same size.

Intended stimulus

The style is built so breathing and rhythm, not one muscle, are what the round keeps asking for. On this workout that is 15 half-burpees and 15 jumping jacks.

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

Eliminates the chest-to-deck and the jump. It is all hip-hinge speed. Do not let the lower back sag in the plank.

The clock is short enough to start near the pace you can hold. Do not spend the first minute looking for a rhythm, and do not let the half-burpees be the set that collapses.

The movements

Half-Burpees (Plank to squat stance)

Your quads will burn intensely. Keep your weight shifted slightly forward over your shoulders to give your legs a mechanical advantage.

What not to do. Letting the hips pike upward on the jump back.

Jumping Jacks

Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.

What not to do. Bending the elbows so the hands never meet overhead.

Why these movements

The round is 15 half-burpees, so that piece is the whole clock.

Scaling

Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.

Half-Burpees (Plank to squat stance)

  • 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.

Jumping Jacks

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the half-burpees at a sprint makes the half-burpees the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Letting the half-burpees shrink so the rest of the round can speed up changes the workout on the page.

Suited to someone who wants 5 minutes through Half-Burpees (Plank to squat stance), Jumping Jacks.

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

Rapid Fire runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 5 minute AMRAPs