Today is a full-body sprint that mixes lower-body volume with a lung-opening skip and a classic burpee grind. Four movements, one clock, one goal: finish clean. Set your timer, clear your space, and go.

Today's WOD — FOR TIME

  • 30 BODYWEIGHT SQUATS
  • JUMP ROPE
  • 20 BURPEES
  • 20 WALKING LUNGES

How this format works

FOR TIME means you complete the listed work as fast as possible while keeping each rep honest. Start the clock, move through the four movements in order, and stop the clock when the final walking lunge lands. For the jump rope, use a set number of turns to match your pace, either 100 single-unders or 50 double-unders. Rest is self-selected, but every second you pause is a second on your score, so keep breaks short and purposeful. Log your final time so you have a target the next time this one comes up.

How to attack it

The squats at the start feel easy, so resist blasting through all 30 unbroken if it will wreck your rope. Break the squats into 20 and 10 to protect your legs for what is coming. Burpees are where most people stall, so pick a steady cadence early and hold it, even if it feels slow, breathing out on the jump. Save a little in the tank for the lunges, because tired legs turn that final stretch into the longest part of the workout.

Form cues

  • JUMP ROPE — Small wrist turns, stay light on your toes, jump just off the floor.
  • 20 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 WALKING LUNGES — Step forward into each lunge, keep moving down the line.

Scale it

Newer to this: Cut the squats to 20, the burpees to 10, and the walking lunges to 10 total steps. Swap the jump rope for 60 seconds of line hops or fast feet in place. Step back into the burpee instead of jumping, and stand up instead of jumping at the top.

Want more: Push the squats and lunges unbroken, and hold burpees to a strict 2-second pace. Use 75 double-unders in place of the singles, and add a second round of the entire sequence for a longer time trial. Cap your rest at one full breath between movements to keep the intensity locked in.

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