Sixteen minutes on the clock and one repeating round standing between you and your best score. This is a full-body grinder that mixes running, squatting, and breathing under fatigue. Lace up, set the timer, and commit to moving from the first second.
Today's WOD — AMRAP 16
- 400M RUN
- 25 AIR SQUATS
- 15 BURPEES
- 10 LUNGES EACH LEG
How this format works
AMRAP 16 means As Many Rounds As Possible in 16 minutes. Your job is to complete as many full rounds of the listed movements as you can before the clock hits zero. One round here is: 400M run, 25 air squats, 15 burpees, then 10 lunges on each leg (20 total). Move straight from one movement to the next, and if the buzzer catches you mid-round, count your partial reps for tiebreaker bragging rights.
How to attack it
The run sets the tone, so resist the urge to sprint out the gate or you will pay for it on the burpees. Break the air squats only if you must, and consider splitting them 15 and 10 to keep your legs fresh for what comes next. Burpees are where most people stall, so pick a slow steady cadence and keep moving rather than resting at the top. Lunges should feel almost like active recovery before you head back out the door for the next run.
Form cues
- 400M RUN — Steady, controlled pace; relax your shoulders and breathe in rhythm.
- 25 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
- 15 BURPEES — Chest to floor, then jump up and reach overhead.
Scale it
Newer to this: Drop the run to 200M or a brisk 2-minute walk, and cut the air squats to 15 and burpees to 10. Beginners can also step back into the burpee instead of jumping, and perform stationary lunges holding onto a wall for balance.
Want more: Add a tuck jump to each burpee and a jump at the top of every air squat to raise the demand. You can also extend the run to 600M per round or chase a target of 4 plus rounds in the 16 minutes.
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