Ten minutes on the clock and three movements to cycle through. This one rewards steady breathing and honest reps. Set your timer, clear your space, and get after it.

Today's WOD — EMOM 10

  • 10 BURPEES
  • 20 SIT-UPS
  • 20 AIR SQUATS

How this format works

EMOM stands for Every Minute On the Minute. You'll run 10 total minutes, and at the top of each minute you start one movement. Minute 1 is 10 burpees, minute 2 is 20 sit-ups, minute 3 is 20 air squats, then repeat the cycle. Whatever time you have left in the minute after finishing the reps is your rest before the next movement starts. You'll hit each movement three times, with a fourth round of burpees to close it out.

How to attack it

The burpee minute is where most people bleed time, so aim to finish those in 45 seconds or less to protect your rest. Sit-ups and squats should feel more manageable, but don't sprint them early or you'll cook your legs before round three. Break the squats into 15 and 5 if your quads start to load up, and keep a nose-in, mouth-out rhythm on the burpees to stay controlled. Consistency across rounds beats a fast round one every time.

Form cues

  • 10 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 SIT-UPS — Feet anchored, hands to chest, sit all the way up.
  • 20 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.

Scale it

Newer to this: Drop to 5 burpees, 15 sit-ups, and 15 air squats to keep the work-to-rest ratio manageable. You can also step back and up on the burpees instead of jumping, and use a tucked crunch if a full sit-up isn't there yet. If a minute runs out before you finish, stop where you are and start the next movement on time.

Want more: Add 5 reps to each movement (15 burpees, 25 sit-ups, 25 squats) or turn the burpees into lateral jump burpees for extra load. You can also extend to EMOM 12 or 15 to add another full cycle. For a tempo challenge, take three seconds down on every squat and sit-up.

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