5 minute AMRAP
System Override
Upper-lower switch · Blood Shunt · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
System Override is 10 tuck jumps and 10 commando planks. The work moves through the quads and the midline instead of sitting on one muscle.
Muscles worked
Full body
Glutes
Midline
Quads
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 sets being the same size.
Intended stimulus
The style is built to switch the upper body and the lower body inside one round. On this workout that is 10 tuck jumps and 10 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
The sets are the same size. The round gets hard when one of them breaks.
Pacing
High neurological demand. Knees must break the hip crease on the jumps.
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 tuck jumps be the set that collapses.
The movements
Tuck Jumps
This is incredibly demanding neurologically. Do these in small, unbroken bursts (e.g., 5 reps) and take a two-second reset.
What not to do. Landing flat-footed with the knees locked.
Commando Planks (Up-Downs)
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 quads and the midline instead of sitting on one muscle.
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.
Tuck 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.
Commando Planks (Up-Downs)
- 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 tuck jumps at a sprint makes the tuck jumps the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the tuck jumps shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Tuck Jumps, Commando Planks (Up-Downs).
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
- High Tide
Same quads and midline, longer clock
- The Valve
Same quads and midline, longer clock
- Core Suspension
Same quads and midline, longer clock
Run it with friends
System Override runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.