Tuck Jumps

How to do it

From a standing position, jump powerfully straight up and pull both knees violently toward your chest. Land softly and repeat.

The coaching cue

"Bring the knees to the chest, not the chest to the knees." Do not fold forward in the air.

What changes inside an AMRAP

This is incredibly demanding neurologically. Do these in small, unbroken bursts (e.g., 5 reps) and take a two-second reset.

Common mistakes

• Landing flat-footed with the knees locked.
• Dropping the knees before the peak, so the tuck happens on the way down.

Workouts that use tuck jumps

• System Override

  5 minute AMRAP — 10 Tuck Jumps, 10 Commando Planks (Up-Downs)

• The Anvil

  10 minute AMRAP — 10 Hand-Release Push-ups, 10 Tuck Jumps, 10 Back Widow

• The Contrast

  5 minute AMRAP — 8 Tuck Jumps, 12 Dead Bugs

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.