5 minute AMRAP
The Gas Pedal
Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
- 10 Burpees
- 20 Jumping Jacks
How to run it
The classic engine tester. Find a breathing rhythm on the jacks to recover from the burpees.
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
Burpees
"Drop fast, snap up faster." Do not waste energy lowering yourself into a strict push-up. Throw yourself to the deck safely and use the hips to violently snap the feet back under the body.
Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.
Jumping Jacks
"Long arms, rigid legs." Do not do lazy, bent-elbow jumping jacks. Force full range of motion in the shoulder capsule.
Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.
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
The Gas Pedal runs on a shared countdown: share a rally link, everyone gets the same5-minute clock, and the leaderboard updates as people log rounds.