Today is a full-body grind built on simple movements and steady output. Four rounds, no equipment, just you and the floor. Show up, move with intent, and let the work speak.

Today's WOD — 4 ROUNDS

  • 25 AIR SQUATS
  • 20 LATERAL LUNGES
  • 15 BURPEES
  • JUMP ROPE

How this format works

The 4 ROUNDS format means you complete the full list of movements, then repeat from the top until you have finished four total rounds. One round here is 25 air squats, 20 lateral lunges, 15 burpees, and a jump rope segment. Run the jump rope for 60 seconds each round, or sub in 60 seconds of fast feet if you do not have a rope. Rest 60 to 90 seconds between rounds to reset your breathing before starting the next one. Track your total time from start to finish so you have a number to chase next time.

How to attack it

Air squats should feel like a warmup, so hold a steady tempo and do not rush into a wall. Lateral lunges are where most people lose pace because the side-to-side load surprises the legs, so alternate sides smoothly and breathe out as you push back to center. Break the burpees into sets of 5 if your breathing climbs, and use the jump rope as active recovery rather than another sprint. Inhale on the way down, exhale on the way up, and keep that rhythm locked across all four rounds.

Form cues

  • 25 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 20 LATERAL LUNGES — Step wide to the side, sit into that hip, keep the other leg straight.
  • 15 BURPEES — Chest to floor, then jump up and reach overhead.
  • JUMP ROPE — Small wrist turns, stay light on your toes, jump just off the floor.

Scale it

Newer to this: Drop to 3 rounds and cut the reps to 15 air squats, 12 lateral lunges, and 8 burpees. Step back into the burpee instead of jumping, and skip the push-up portion if needed. Replace jump rope with 45 seconds of marching in place.

Want more: Add a fifth round and tack on 10 push-ups after the burpees each round. Cut rest between rounds to 30 seconds and aim for unbroken sets on the squats and lunges. Push the jump rope to 90 seconds with double-unders mixed in.

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