5 minute AMRAP
The Phantom Rope
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
The Phantom Rope is 30 double-tap jumps and 10 down-ups. The work moves through the quads and the full body instead of sitting on one muscle.
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 30 double-tap jumps.
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 30 double-tap jumps and 10 down-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
30 double-tap jumps is where the round gets hard. The other movements still have to be finished after it.
Pacing
Simulates double-unders without a rope. Tap your thighs twice at the apex of every jump.
30 double-tap jumps is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the down-ups on the next round rather than rushing it.
The movements
Double-Tap Jumps (Penguin Taps)
This perfectly simulates the neurological timing of a double-under with a jump rope. Keep the torso completely hollow and rigid in the air.
What not to do. Bending forward to reach the thighs instead of jumping higher.
Down-Ups
This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.
What not to do. Popping the chest up before the hips, so the body peels off the floor in sections.
Why these movements
The work moves through the quads and the full body instead of sitting on one muscle.
Scaling
Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.
Double-Tap Jumps (Penguin Taps)
- 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.
Down-Ups
- 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.
Mistakes and who it is for
- Opening the double-tap jumps at a sprint makes the double-tap jumps the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 30 double-tap jumps fail before you break it is how the next round gets longer.
Suited to someone who wants 5 minutes through Double-Tap Jumps (Penguin Taps), Down-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
- The Cruiser
Same quads, longer clock
- The Hemodynamic
Same quads, longer clock
- The Turbine
Same quads, same clock
Run it with friends
The Phantom Rope runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.