Vault 2026 Level 11: Dr. Emmett Brown SHIFT

Workout
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Minutes)

30 Seconds Continuous Movement
4 Inverted Row
6 Push Up
8 Air Squat
Every 10 seconds of continuous movement counts as 1 rep toward your score!

Suggestions
None

Score
Total Number of Completed Rounds + any Additional Reps
Goal
12+ Rounds

Coaches Notes
The way this flows is as follows: You will put 20 minutes on the clock and repeat the cycle of 30 seconds of continuous movement, followed by 4 rows, 6 push ups, and 8 air squats. Your score is how many times you complete the whole cycle + any additional reps you get into the next one!

For the continuous movement, you can pick among these options: jog, brisk walk, row, bike, single unders, hop/skip overs, or toe taps. Stick with one movement the entire time or mix it up. Just find a pace that'll allow you to move the entire 30 seconds each time.

For the remaining movements, choose variations that are almost too easy early on. Those 20 minutes will add up very quickly, and as you experience more and more fatigue, what was once easy will become difficult. Your job will be to keep pushing yourself to hold the pace you started with.

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