Today is about rhythm and grit. You've got 15 minutes, three movements, and a clock that won't wait. Set your space, start the timer, and commit to every minute.
Today's WOD — EMOM 15
- 10 BURPEES
- 20 LUNGES
- 20 SIT-UPS
How this format works
EMOM stands for Every Minute On the Minute. You'll work for 15 total minutes, rotating through one movement at the top of each minute. Minute 1 is 10 burpees, minute 2 is 20 lunges, minute 3 is 20 sit-ups, then you repeat that cycle five times through. Whatever time is left in the minute after finishing the reps is your rest before the next movement starts. If you can't finish the reps inside the minute, cap the set and jump into the next movement on the next whistle.
How to attack it
The burpee minute is where most people get caught — that's your pacing anchor, so aim to finish in 40 seconds or less to bank rest. Lunges feel friendly early but get heavy by round three, so keep a steady left-right cadence instead of sprinting and stalling. On sit-ups, exhale on the way up and inhale on the way down to keep your rhythm clean. If a round starts slipping, protect the burpee minute first — that's the one that wrecks the rest of the workout.
Form cues
- 10 BURPEES — Chest to floor, then jump up and reach overhead.
- 20 LUNGES — Step forward, back knee toward floor, push through the front heel.
- 20 SIT-UPS — Feet anchored, hands to chest, sit all the way up.
Scale it
Newer to this: Drop to 5 burpees, 12 lunges, and 12 sit-ups to keep real rest in each minute. You can also step back instead of jumping on the burpees, and swap full sit-ups for crunches if needed.
Want more: Push to 12 burpees, 24 walking lunges, and 25 sit-ups, or add a tuck jump at the top of each burpee. For an extra challenge, hold a hollow position during any leftover rest in the sit-up minute.
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