Today is all about lower body power and a lung-opening burpee grind. Four rounds, forty reps per round, and no equipment needed. Set your space, start your clock, and get moving.

Today's WOD — 4 ROUNDS

  • 10 REVERSE LUNGES
  • 10 AIR SQUATS
  • 10 BURPEES
  • 10 JUMP SQUATS

How this format works

The 4 ROUNDS format means you complete all four movements in order, then repeat the full sequence three more times for a total of four trips through the list. One round here is 10 reverse lunges, 10 air squats, 10 burpees, and 10 jump squats, which adds up to 40 reps per round and 160 reps total. You can run this for time, pushing straight through with minimal rest, or use a fixed rest between rounds such as 45 to 60 seconds. Pick your approach before you start and stick to it so the rounds stay consistent. Track your total time or your split per round so you have a number to chase next time.

How to attack it

The reverse lunges and air squats are the easier entry point, so resist the urge to fly through them and arrive at the burpees already gassed. Settle into a steady rhythm on the lunges and squats, then shift into a controlled pace on the burpees, breathing out on the way down and in as you stand. Most people slow down mid-round three, so plan a short pause after the burpees if you need it rather than stalling on the jump squats. If you need to break reps, split the burpees 6 and 4 or 5 and 5 to keep moving. Land soft on the jump squats every round, especially late, so your finish looks like your start.

Form cues

  • 10 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.
  • 10 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 10 BURPEES — Chest to floor, then jump up and reach overhead.
  • 10 JUMP SQUATS — Squat down, then explode up off both feet; land soft.

Scale it

Newer to this: Beginners can drop to 3 rounds or reduce reps to 6 or 8 per movement. Swap burpees for step-back burpees with no push-up, and swap jump squats for regular air squats with a heel raise at the top. Take as much rest as you need between movements to keep each set clean.

Want more: Advanced athletes can bump to 5 or 6 rounds, or add 5 reps to each movement for 60 per round. Run it for time with no rest between rounds, or add a tempo count of 3 seconds down on the air squats and reverse lunges. For an extra challenge, add a tuck to the jump squats and a push-up plus tuck jump to the burpees.

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