Twelve minutes on the clock and three movements rotating through your legs and lungs. Lock in your start time, set your space, and let's get moving.
Today's WOD — EMOM 12
- 10 JUMP SQUATS
- 10 BURPEES
- 20 LUNGES
How this format works
EMOM stands for Every Minute On the Minute. At the top of minute 1, complete 10 jump squats, then rest whatever time remains in that minute. At the top of minute 2, complete 10 burpees and rest. Minute 3 is 20 lunges. Repeat that three-movement rotation four times to finish all 12 minutes.
How to attack it
The lunges minute often feels like the easy one early, but it sneaks up on you by round three. Move with intent on jump squats so you bank rest time, then use that breath to attack burpees with a steady, repeatable pace rather than a sprint. Aim to finish each minute with at least 15 seconds of rest in the first half so you have a cushion when fatigue hits. Breathe on every rep, especially burpees, where holding your breath will cost you more than slowing down.
Form cues
- 10 JUMP SQUATS — Squat down, then explode up off both feet; land soft.
- 10 BURPEES — Chest to floor, then jump up and reach overhead.
- 20 LUNGES — Step forward, back knee toward floor, push through the front heel.
Scale it
Newer to this: Drop to 6 jump squats, 6 step-back burpees with no jump, and 12 lunges. If a full minute still feels tight, run EMOM 9 instead of 12 to keep the work-to-rest ratio honest.
Want more: Bump to 15 jump squats, 12 burpees with a tuck jump, and 24 walking lunges. To push it further, extend to EMOM 16 and keep every round unbroken.
A new WOD every day — no equipment, no excuses. Get the weekly lineup by email.
Fuel the work: high-protein recipes with full macros at TryThisFuel.