Welcome to today's session. We're stacking lower-body volume with a dose of full-body work, all squeezed into 18 minutes of steady output. Lace up, clear some space, and let's get to work.

Today's WOD — AMRAP 18 MIN

  • 20 JUMP SQUATS
  • 14 BURPEES
  • 30 LUNGES
  • 20 REVERSE LUNGES

How this format works

AMRAP stands for As Many Rounds As Possible. Set a clock for 18 minutes and move through the four movements in order: 20 jump squats, 14 burpees, 30 lunges, then 20 reverse lunges. Finishing all four equals one full round, and you immediately start the next round back at the jump squats. Rest is built in by you, not the clock, so any pause you take comes out of your own score. Count each completed round, and note where you finish if the buzzer cuts you mid-movement.

How to attack it

The trap here is the opening jump squats; going all-out in round one will tax your legs before the lunges even show up. Aim for a pace you can repeat in round four and beyond, maybe breaking the burpees into sets of 7 and 7 with a breath between. The 30 lunges feel longest, so count in blocks of 10 per leg to keep your head in it. Breathe out on the way up of every squat, burpee, and lunge to keep your rhythm steady. Reverse lunges are your chance to reset before the next round of jumps.

Form cues

  • 20 JUMP SQUATS — Squat down, then explode up off both feet; land soft.
  • 14 BURPEES — Chest to floor, then jump up and reach overhead.
  • 30 LUNGES — Step forward, back knee toward floor, push through the front heel.
  • 20 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.

Scale it

Newer to this: Beginners can swap jump squats for regular bodyweight squats and step back instead of jumping in the burpees, skipping the overhead reach if needed. Cut the lunges to 20 and reverse lunges to 14 to keep the round turnover moving. Focus on completing clean rounds rather than chasing a round count.

Want more: Advanced athletes can bump jump squats to 30 and burpees to 20, and add a tuck jump at the top of each burpee. Hold a tempo of three seconds down on every lunge and reverse lunge to load the legs further. Aim for zero rest between movements and target 6 plus rounds.

A new WOD every day — no equipment, no excuses. Get the weekly lineup by email.

Fuel the work: high-protein recipes with full macros at TryThisFuel.