Beat the Clock — Lower & Trunk AMRAP Density
The week's second scored day. Reverse lunge, single-leg glute bridge, walking lunge, a kneeling hamstring lower, side bridge. Single-leg work supplies the load a barbell normally would; the clock supplies the pressure.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bodyweight Reverse Lunge Reps per side. Step back, not forward, and let the rear knee kiss the floor — a short step is the most common way this rep stops counting. Tempo: two seconds down, pause at the bottom, drive up. 4 × 10 · rest 1 min | 4 | 10 | 1 min |
| 02 | Single Leg Glute Bridge Reps per side. Tempo: two-second squeeze at the top, hips level — if the working-side hip drops, you are counting reps the score should not have. 4 × 10 · rest 1 min | 4 | 10 | 1 min |
| 03 | Bodyweight Walking Lunge Reps per side, continuous. If you are short of floor, alternate in place — the pattern matters more than the travel. Tempo: one second down, no bounce out of the bottom. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Floor Glute-Ham Raise Kneel with the feet braced, lower under control as far as you own, then push off the hands only as much as you must. Hips stay extended. Tempo: four seconds lowering, hands assist the return only. 3 × 6 · rest 1:15 | 3 | 6 | 1:15 |
| 05 | Side Bridge Hold per side. Drop to a knee-supported version the moment the hips sag rather than letting the time run on a broken position. 3 × 30s · rest 45s | 3 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Unilateral before bilateral, hamstrings last. Reps are per side on the lunges and the bridge — count one side toward the score, not both. NO ANCHOR: the kneeling hamstring lower needs a sofa base, a door frame or a loaded pack over the heels; without one, substitute two extra sets of Single Leg Glute Bridge with a 3 s lowering phase plus a Superman set at 15 reps. A rep you catch with a hard hand push scores zero. The side bridge is unscored and carries no leverage step.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Beat the Clock — Lower & Trunk AMRAP Density template?
Unilateral before bilateral, hamstrings last. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Beat the Clock — Lower & Trunk AMRAP Density, and how long does it take?
Beat the Clock — Lower & Trunk AMRAP Density runs 5 movements and about 17 working sets, roughly 47 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight