Fifteen minutes on the clock, four movements, one mission: keep moving. Today is a pure conditioning test that rewards steady effort and smart pacing. Set your space, start your timer, and let's get to work.

Today's WOD — EMOM 15

  • 10 BURPEES
  • 20 HIGH KNEES
  • 10 JUMPING LUNGES
  • 20 SIT-UPS

How this format works

EMOM 15 means Every Minute On the Minute for 15 total minutes. You'll rotate through the four movements in order, doing one movement at the top of each new minute. Minute 1 is 10 burpees, minute 2 is 20 high knees, minute 3 is 10 jumping lunges, minute 4 is 20 sit-ups, then back to burpees on minute 5. Finish the work, and whatever time is left in that minute is your rest before the next movement begins.

How to attack it

Your rest is built into how fast you finish, so move with intent but don't redline on minute one. Burpees are the choke point for most people, so set a steady cadence from the start rather than sprinting and stalling. On high knees and sit-ups, find a breathing rhythm you can repeat for the full fifteen minutes. Aim to leave at least 15 seconds of rest each round, and if you start falling behind on the clock, tighten up transitions before cutting reps.

Form cues

  • 10 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 HIGH KNEES — Run in place, drive knees to hip height, stay on the balls of your feet.
  • 10 JUMPING LUNGES — Lunge, then jump and switch legs in the air; land controlled.
  • 20 SIT-UPS — Feet anchored, hands to chest, sit all the way up.

Scale it

Newer to this: Drop to 5 burpees, 15 seconds of high knees, 6 step-back lunges (no jump), and 15 sit-ups. You can also shorten the workout to EMOM 12 or EMOM 8 and still get the full effect. The goal is to finish each minute with breath to spare.

Want more: Push to 12 burpees, 30 high knees, 14 jumping lunges, and 25 sit-ups per round. Advanced athletes can add a tuck jump to each burpee and aim for under 30 seconds of work per minute. To raise the ceiling further, extend the clock to EMOM 20.

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