Down-Ups

How to do it

Similar to the sprawl, but start standing, drop to the floor until your chest touches (like a burpee), then snap back up to a standing position without the jump and clap at the top.

The coaching cue

"Stand tall and proud." The rep is not complete until your knees and hips are locked out and your shoulders are behind your collarbone.

What changes inside an AMRAP

This movement is all about hip-hinge efficiency. Minimize the time spent with your hands on the floor.

Common mistakes

• Popping the chest up before the hips, so the body peels off the floor in sections.
• Failing to get the chest all the way to the floor once the pace drops.

Workouts that use down-ups

• The Hemodynamic

  10 minute AMRAP — 15 Fast Air Squats, 10 Down-Ups, 20 Fast Calf Raises

• The Steady State

  15 minute AMRAP — 20 Air Squats, 10 Diamond Push-ups, 20 Down-Ups

• The Equalizer

  15 minute AMRAP — 10 Down-Ups, 20 Alternating Lunges, 16 Plank Knee-to-Elbows

• The Phantom Rope

  5 minute AMRAP — 30 Double-Tap Jumps (Penguin Taps), 10 Down-Ups

• The Locomotive

  10 minute AMRAP — 10 Down-Ups, 20 Air Squats

• The Oscillator

  10 minute AMRAP — 10 Down-Ups, 20 High Knees

• The Oarsman

  10 minute AMRAP — 10 Down-Ups, 10 Back Widow, 20 Mountain Climbers (Total)

• The Rhythmic Grind

  15 minute AMRAP — 10 Down-Ups, 20 Skater Jumps (Total), 30 Butt Kicks

• The Engine Block

  15 minute AMRAP — 12 Down-Ups, 24 Alternating Lunges, 30 Jumping Jacks

• Endurance Tow

  15 minute AMRAP — 12 Down-Ups, 12 W-Press Ups, 30 Butt Kicks

• Anti-Gravity

  5 minute AMRAP — 10 Down-Ups, 10 Leg Raises

• The Bridge

  10 minute AMRAP — 15 Superman Raises, 10 Down-Ups, 20 Jumping Jacks

• Dead Stop

  15 minute AMRAP — 20 Dead Bugs (Slow), 10 Down-Ups, 30 Jumping Jacks

• The Ground War

  20 minute AMRAP — 10 Surrenders, 10 Down-Ups, 15 Strict Sit-Ups, 20 Double-Tap Jumps

• Shockwave

  20 minute AMRAP — 15 Down-Ups, 10 Diamond Push-ups, 15 Fast Calf Raises, 15 Butterfly Sit-ups

• Posterior Vanguard

  20 minute AMRAP — 15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps

• The Stronghold

  20 minute AMRAP — 20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.