Today is all about explosive lower body power mixed with full-body grit. Four movements, twenty reps each, and a ten-minute clock daring you to keep moving. Lace up, find your space, and let's get after it.

Today's WOD — AMRAP 10 MIN

  • 20 JUMP SQUATS
  • 20 BURPEES
  • 20 BROAD JUMPS
  • 20 LUNGES

How this format works

AMRAP stands for As Many Rounds As Possible. You will set a timer for 10 minutes and work continuously, cycling through the four movements in order. One full round is 20 jump squats, 20 burpees, 20 broad jumps, and 20 lunges (count each leg as one rep, so 10 per side). When the clock runs out, note your total rounds plus any extra reps from the round in progress. Rest is built in by you, taken only when needed, not scheduled.

How to attack it

Most athletes fly out of the gate on jump squats and pay for it during burpees, so start at a pace you can hold for round two. Break the burpees into sets of 10 and 10 with a quick breath reset if you need it, rather than grinding to a stop midway through. On broad jumps, reset your stance quickly between reps to keep momentum, and use the lunges as your steady recovery movement before the next round. Match your breathing to the work: exhale on the effort, inhale on the reset, and keep the rhythm honest.

Form cues

  • 20 JUMP SQUATS — Squat down, then explode up off both feet; land soft.
  • 20 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 BROAD JUMPS — Swing arms, jump forward for distance, land soft on both feet.
  • 20 LUNGES — Step forward, back knee toward floor, push through the front heel.

Scale it

Newer to this: Drop reps to 10 per movement to keep the cycle quick and the form sharp. Swap jump squats for air squats, burpees for a step-back-step-up version with no jump, and broad jumps for a standing reach. Shorten the clock to 7 minutes if 10 feels too long to sustain quality movement.

Want more: Bump each movement to 25 reps and aim for 4 full rounds inside the 10 minutes. Add a tuck jump at the top of each burpee and reach for maximum distance on every broad jump. Keep transitions under three seconds between movements to push your output ceiling.

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