Ten minutes on the clock and four movements to cycle through. No equipment, no excuses, just you and the ground beneath your feet. Set your timer, clear your space, and let's get moving.

Today's WOD — EMOM 10

  • 15 AIR SQUATS
  • 12 BURPEES
  • 20 WALKING LUNGES
  • 15 JUMP SQUATS

How this format works

EMOM stands for Every Minute On the Minute, and today you'll run it for 10 total minutes. At the start of each new minute, you begin the assigned movement for that round. Minute 1 is 15 air squats, minute 2 is 12 burpees, minute 3 is 20 walking lunges, minute 4 is 15 jump squats, then the cycle repeats through minute 10. Whatever time is left in the minute after finishing your reps is your rest before the next movement starts.

How to attack it

The goal is to finish each set with enough time to catch your breath before the top of the next minute. Burpees are usually the round where people slow down, so keep a steady rhythm rather than sprinting the first few and stalling out. On air squats and lunges, find a smooth cadence and breathe on every rep. Jump squats come last in the cycle, so pace the first round to see how much recovery you actually get, then adjust from there.

Form cues

  • 15 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 12 BURPEES — Chest to floor, then jump up and reach overhead.
  • 20 WALKING LUNGES — Step forward into each lunge, keep moving down the line.
  • 15 JUMP SQUATS — Squat down, then explode up off both feet; land soft.

Scale it

Newer to this: Drop the reps across the board: 10 air squats, 6 burpees, 12 walking lunges, and 8 jump squats. You can also swap jump squats for extra air squats and step back into burpees instead of jumping.

Want more: Bump the reps to 20 air squats, 15 burpees, 24 walking lunges, and 20 jump squats, or extend the EMOM to 12 or 16 minutes. For an added challenge, add a tuck or 180-degree turn to each jump squat and hold a slow three-second descent on the air squats.

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