Fifteen minutes on the clock and one clean goal: keep moving. Today's workout blends running with three bodyweight staples, so you'll learn a lot about your pacing under fatigue. Set your timer, take a breath, and let's get to work.

Today's WOD — AMRAP 15 MIN

  • 400M RUN
  • 20 AIR SQUATS
  • 12 BURPEES
  • 20 ALTERNATING REVERSE LUNGES

How this format works

AMRAP stands for As Many Rounds As Possible. You'll set a running clock for 15 minutes and cycle through the movements in order, stopping only when time expires. One full round is a 400m run, 20 air squats, 12 burpees, and 20 alternating reverse lunges (10 per leg). Track your rounds and note any partial reps at the buzzer so you have a benchmark to chase next time. Rest is built in only where you take it, so short pauses are fine, but keep them short.

How to attack it

Most people fly out the door on the first run and pay for it during round two, so start about 70 percent and settle into a rhythm you can repeat. Break the burpees into sets of 6 and 6 if needed, and use the lunges as active recovery by slowing the tempo without stopping. Air squats should be unbroken every round; if your legs light up, slow the cadence rather than dropping the bar of continuous motion. Match your breathing to the movement, one breath per rep on squats and lunges, and steady nasal breathing on the run when possible.

Form cues

  • 400M RUN — Steady, controlled pace; relax your shoulders and breathe in rhythm.
  • 20 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 12 BURPEES — Chest to floor, then jump up and reach overhead.

Scale it

Newer to this: Shorten the run to 200m and reduce reps to 15 air squats, 8 burpees, and 12 lunges per round. If burpees are the sticking point, step back and step up instead of jumping, and skip the overhead reach. The goal is to keep moving through all four stations, not to grind on any one of them.

Want more: Bump the run to 600m, add a tuck jump to each burpee, and pause for a 2-second hold at the bottom of every air squat. Advanced athletes can also aim for fully unbroken movement across every station and target 4 or more complete rounds in the 15 minutes.

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.