AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x Air Squats (Tempo)

• 10x Pike Push-ups

• 10x Plank Drag-throughs (Total reps)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Move with slow control on Air Squats (Tempo) to preserve your posture. You can perform Pike Push-ups with your feet on the floor and hands elevated on a step, or substitute with standard knee pushups if shoulder fatigue peaks. Perform Plank Drag-throughs unweighted as a standard bodyweight plank hold if stability wavers.

• Pregnancy (Trimester 2 & 3): To keep your belly safe from straining, peaking, or belly bulging, do not do floor planks or deep forward folds. Swap out Plank Drag-throughs for standing side taps or supported bird-dogs to clear your bump safely. Put your hands up on a stable high bench or wall for Pike Push-ups to stay at an angle. For Air Squats (Tempo), take a wider stance to make room for the bump, and ensure you can talk comfortably without gasping for air.

• Postpartum: We want to avoid any downward pressure on our recovering abdomen. So use a lioght object rather than a weight on Plank Drag-throughs and you can also do this movement from your knees if your midline struggles to stay square. You could even move to a plank from your knees. Focus on a full, relaxed exhale on the toughest phase of every single repetition, like pushing away from the floor during Pike Push-ups or driving upward from the bottom of Air Squats (Tempo). Take a rest if you notice any leaking or a heavy dragging feeling down below.