Eight minutes. Three movements. One clear job: keep moving and finish every round. Today is about consistency under the clock, so set your space, start your timer, and commit to the work.

Today's WOD — EMOM 8

  • 10 BURPEES
  • 20 REVERSE LUNGES
  • 10 JUMP SQUATS

How this format works

EMOM stands for Every Minute on the Minute. You will run this for 8 total minutes, rotating through the three movements one per minute. Minute 1 is 10 burpees, minute 2 is 20 reverse lunges (10 per leg), minute 3 is 10 jump squats, then repeat the cycle through minute 8. Any time left in the minute after finishing the reps is your rest before the next movement begins. If you cannot complete the reps inside a minute, cap that round and jump back in when the next minute starts.

How to attack it

Your rest is earned, so move with purpose from the first rep. Burpees are where most people fade, so settle into a steady up-down rhythm rather than sprinting the first two and stalling. On reverse lunges, alternate legs and keep a smooth count so you do not lose track at 14 or 15. Breathe out on the way up of every burpee, lunge, and jump squat to keep your rhythm honest. Aim to bank at least 15 seconds of rest each minute so you can repeat that pace into rounds 2 and 3.

Form cues

  • 10 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.
  • 10 JUMP SQUATS — Squat down, then explode up off both feet; land soft.

Scale it

Newer to this: Drop to 6 burpees (step back and step up, no jump), 12 reverse lunges, and 6 squats with a small hop or no jump at all. You can also shorten to EMOM 6 instead of 8 to keep quality high. The goal is finishing each minute with breath to spare, not chasing the full rep count.

Want more: Push to 12 burpees, 24 reverse lunges, and 12 jump squats, or add a tuck jump on top of each burpee. Advanced athletes can extend to EMOM 10 or EMOM 12 to stretch the work capacity. For an extra challenge, hold a slow 3-second descent on every reverse lunge while keeping the minute cap.

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