5 minute AMRAP
The Springboard
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
The Springboard is 20 pogo jumps and 20 fast calf raises. The work moves through the quads and the calves instead of sitting on one muscle.
Muscles worked
Calves
Full body
Glutes
Quads
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
This workout departs from its style on the profile below.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: High
Training effect
Immediate demand
5 minutes, intensity 3 of 5. Today the limiter is the calves.
Intended stimulus
The round spreads the work across more than one region. On this workout that is 20 pogo jumps and 20 fast calf raises.
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
Legs stay perfectly straight on the pogos; bounce strictly from the ankles.
Keep each round about the same length. Do not drop the pogo jumps to keep the other sets moving.
The movements
Pogo Jumps
Minimize ground contact time. The heels should never touch the floor. The moment the ball of the foot strikes the mat, rebound instantly.
What not to do. Bending the knees deeply, which turns it into a squat jump.
Fast Calf Raises
As the calves fill with lactic acid, your body will naturally try to shorten the range of motion. Fight for maximum height on the 20th rep just like you did on the 1st rep.
What not to do. Cutting the lift short, so the heels never reach full height.
Why these movements
The work moves through the quads and the calves instead of sitting on one muscle.
Scaling
Keep every movement in the round. Drop reps on the hardest piece before you drop a movement.
Pogo 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.
Fast Calf Raises
- 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.
Mistakes and who it is for
- Opening the pogo jumps at a sprint makes the pogo jumps the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the pogo 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 Pogo Jumps, Fast Calf Raises.
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 Hemodynamic
Same quads and calves, longer clock
- The Cruiser
Same quads, longer clock
- The Acid Bath
Same quads, same clock
Run it with friends
The Springboard runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.