Today is a sprint-meets-grind kind of day. One run to open it up, then three blocks of 30 reps standing between you and the clock. Lace up, pick your start time, and go.

Today's WOD — FOR TIME

  • 400M RUN
  • 30 JUMP SQUATS
  • 30 BURPEES
  • 30 REVERSE LUNGES

How this format works

FOR TIME means you complete the entire workout as fast as possible and record your finish time. There are no rounds here, just one pass through the list from top to bottom: 400m run, 30 jump squats, 30 burpees, 30 reverse lunges. Rest is built in by you, not by the format, so any pause you take is time on the clock. Start your timer before the run and stop it the moment your last lunge stands tall. Write the number down so you have something to chase next time.

How to attack it

The run sets the tone, but going all-out here is the most common mistake. Aim for a strong, repeatable pace so you come back ready to move, not gasping. Break the jump squats into two sets of 15 if needed, and plan your burpee splits before you start them, since that is where most people stall out. For the reverse lunges, alternating legs counts as two reps and a steady breath in on the step back, out on the drive up will keep you moving to the finish.

Form cues

  • 400M RUN — Steady, controlled pace; relax your shoulders and breathe in rhythm.
  • 30 JUMP SQUATS — Squat down, then explode up off both feet; land soft.
  • 30 BURPEES — Chest to floor, then jump up and reach overhead.
  • 30 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.

Scale it

Newer to this: Shorten the run to 200m and drop each movement to 20 reps. Swap jump squats for bodyweight squats and step back into the burpee instead of jumping. This keeps the structure intact while giving you a finish line you can actually chase.

Want more: Add a second 400m run after the reverse lunges to close the workout. Hold the bottom of each jump squat for a one-count before exploding up, and cap any rest break at ten seconds. If you want a true test, repeat the entire sequence for a two-round finisher.

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