Today is a full-body descending ladder that mixes running with three classic bodyweight movements. You get a 200M run every round, so this one rewards steady effort and smart transitions. Lace up, clear your space, and let's get to work.

Today's WOD — 10-9-8-7-6-5-4-3-2-1

  • 200M RUN
  • JUMP SQUATS
  • PUSH-UPS
  • BURPEES

How this format works

The 10-9-8-7-6-5-4-3-2-1 format means you start at 10 reps of each movement and count down by one every round. A single round today looks like this: 200M run, then the current rep count of jump squats, push-ups, and burpees. So round one is 200M run, 10 jump squats, 10 push-ups, 10 burpees. Round two is 200M run, 9 of each, and so on until you finish the round of 1. There's no built-in rest, so you set your own pace and keep moving through the ladder.

How to attack it

The run is your pacing tool. Go out too hot on the first few 200s and your push-ups and burpees will fall apart in the middle rounds. Break the early rounds of push-ups into two sets before your form breaks down rather than after, and keep burpees at a repeatable rhythm you can hold for every round. As the reps drop, pick up the pace on the run and try to string movements together unbroken from the round of 5 down. Match your breath to the burpee cycle to stay smooth.

Form cues

  • 200M RUN — Steady, controlled pace; relax your shoulders and breathe in rhythm.
  • JUMP SQUATS — Squat down, then explode up off both feet; land soft.
  • PUSH-UPS — Hands under shoulders, body in a straight line, chest to floor.
  • BURPEES — Chest to floor, then jump up and reach overhead.

Scale it

Newer to this: Start at 8-7-6-5-4-3-2-1 or cut the run to 100M to keep the total volume manageable. Swap jump squats for regular air squats and drop to knee push-ups. Step back and step up on burpees instead of jumping.

Want more: Add a round of 11 and 12 at the front to extend the ladder, or bump the run to 400M each round. Add a tuck jump at the top of every burpee and slow the push-up descent to a two-count. Aim for unbroken sets from the round of 7 down.

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.