Twenty minutes on the clock and four movements standing between you and a big score. This one flows from rope to legs to core and back to legs, so you'll feel every round build. Set your space, grab your rope, and let's move.

Today's WOD — AMRAP 20 MIN

  • 50 DOUBLE UNDERS
  • 30 REVERSE LUNGES
  • 35 MOUNTAIN CLIMBERS
  • 45 AIR SQUATS

How this format works

AMRAP means As Many Rounds As Possible in the given time window. You'll start a running clock at 20:00 and cycle through 50 double unders, 30 reverse lunges, 35 mountain climbers, and 45 air squats, then start right back at the top. One full round is all four movements completed in order. Count each round as you finish the squats, and if the clock stops mid-movement, tally your partial reps too. There is no built-in rest, so any pause you take comes out of your working time.

How to attack it

The rope is where most people lose the minute, so keep your trip-ups short and get right back to it. Reverse lunges are steady but sneaky, so alternate legs at a rhythm you can hold in round four, not just round one. Break the mountain climbers into a quick 20 and 15 if your hips start sagging, and use those seconds to reset your breath. On air squats, find a smooth up-and-down pace and breathe out at the top of every rep. Aim for a round every 3 to 4 minutes and hold that pace.

Form cues

  • 50 DOUBLE UNDERS — Rope passes twice per jump; quick wrists, jump a touch higher.
  • 30 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.
  • 35 MOUNTAIN CLIMBERS — Plank position, drive knees to chest one at a time, fast.
  • 45 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.

Scale it

Newer to this: Swap double unders for 100 single unders or 50 line hops if the rope isn't landing today. Cut reverse lunges to 20, mountain climbers to 25, and air squats to 30 to keep rounds moving. Beginners can also drop the clock to 15 minutes and focus on clean movement over volume.

Want more: Push the double unders to 75 per round and add a 3-second pause at the bottom of every fifth air squat. Advanced athletes can also chase a target of 6 full rounds, forcing faster transitions and near-zero rest between movements.

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