Armor Protocol AMRAPs
The Armor Protocol — every round begins with a rigid isometric hold that armors the spine and joints before dynamic work spikes the heart rate, turning structural tension into the pacing anchor for the full 20 minutes.
13 Armor Protocol workouts
- The Phalanx
20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks
- Iron Will
20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps
- The Garrison
20s High Plank Hold, 20 Alternating Lunges, 15 V-Ups, 20 High Knees
- The Stronghold
20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops
- The Barricade
20s Side Plank Hold (Switch sides each round), 15 Air Squats, 10 Dive-Bomber Push-ups, 20 Mountain Climbers
- The Fortress
20s Superman Hold, 10 Commando Planks, 20 Reverse Lunges, 20 Butt Kicks
- The Trench
20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps
- The Bastion
20s V-Sit Hold, 15 Glute Bridges, 10 Sphinx Push-ups, 20 Cross-Body Climbers
- The Shield
20s Hollow Hold, 10 Diamond Push-ups, 20 Fast Calf Raises, 15 Combat Sprawls
- The Wall
20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks
- The Iron Yoke
20s Hollow Hold, 12 Back Widow, 15 Combat Sprawls, 20 Fast Calf Raises
- Dorsal Barricade
20s Glute Bridge Hold, 12 W-Press Ups, 10 Diamond Push-ups, 30 Jumping Jacks
- The Suspended Scapula
20s High Plank Hold, 12 T-Press Ups, 20 Air Squats, 20 Mountain Climbers
Train it with your squad
Share a rally link and everyone runs the same clock, with the leaderboard updating live as rounds get logged.
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