AMRAP With Friends

5 minute AMRAP

Reverse Flow

Upper-lower switch · Blood Shunt · intensity 3 of 5

The workout

As many rounds as possible in 5 minutes of:

Overview

Reverse Flow is 8 broad jumps and 10 w-press ups. The broad jumps and the w-press ups trade the quads and the upper back.

Muscles worked

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 w-press ups.

Intended stimulus

The style is built to switch the upper body and the lower body inside one round. On this workout that is 8 broad jumps and 10 w-press ups.

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

10 w-press ups is where the round gets hard. The other movements still have to be finished after it.

Pacing

Horizontal jump into a structural mid-back press. Soft landings, elbows pinned to the ribs on the W.

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 w-press ups be the set that collapses.

The movements

Broad Jumps (Turn and repeat)

For an AMRAP, do not aim for maximum distance on every jump. Aim for a consistent, sustainable 4-5 foot bound that allows for rapid turnarounds.

What not to do. Landing stiff-legged rather than sinking into a partial squat.

W-Press Ups

Avoid excessively arching your lower back to cheat the range of motion. If your hips pop off the floor, you are losing the isolation in your mid-back. Keep your neck relaxed and look straight up.

What not to do. Arching the lower back until the hips leave the floor to fake extra range.

Why these movements

The broad jumps and the w-press ups trade the quads and the upper back.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

Broad Jumps (Turn and repeat)

  • 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.

W-Press Ups

  • Shorter lift. Drive into the floor but only lift as high as you can control without the hips or neck cheating.
  • Hold the squeeze. Reach the top and freeze for a count instead of cycling reps. Same drive, less fatigue management.

Mistakes and who it is for

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

Suited to someone who wants 5 minutes through Broad Jumps (Turn and repeat), W-Press Ups.

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

Reverse Flow 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