Today is a grinder, and it rewards steady work over hero pace. You have 20 minutes to move through three simple movements at high volume. Get your space ready, set the clock, and commit to the first rep.

Today's WOD — AMRAP 20 MIN

  • 30 PUSH-UPS
  • 35 BURPEES
  • 45 LUNGES

How this format works

AMRAP stands for As Many Rounds As Possible. Your job is to complete as many full rounds of 30 push-ups, 35 burpees, and 45 lunges as you can before the 20-minute clock hits zero. One round means finishing all three movements in that order before starting again. Rest is built into your pacing, not scheduled, so any pause counts against your total. When time expires, note your completed rounds plus any extra reps from a partial round.

How to attack it

Most people fly through the first set of push-ups and pay for it during burpees, so start one gear slower than feels natural. Break the push-ups early, something like 15-10-5 or three sets of 10, and keep burpees at a steady, repeatable cadence rather than sprinting five and stalling. Lunges are your recovery movement, so use them to reset your breathing with a nose-in, mouth-out rhythm. Aim to finish each round in roughly four to five minutes to give yourself a shot at four full rounds.

Form cues

  • 30 PUSH-UPS — Hands under shoulders, body in a straight line, chest to floor.
  • 35 BURPEES — Chest to floor, then jump up and reach overhead.
  • 45 LUNGES — Step forward, back knee toward floor, push through the front heel.

Scale it

Newer to this: Drop the reps to 15 push-ups, 20 burpees, and 30 lunges, and shorten the clock to 15 minutes if needed. Push-ups can be done from the knees or with hands elevated on a sturdy surface, and burpees can skip the jump and step back one leg at a time instead of jumping into the plank.

Want more: Add a strict tempo to the push-ups with a two-count down, and finish each burpee with a tuck jump instead of a standard jump. If you want more volume, bump the round to 40 push-ups, 40 burpees, and 50 walking lunges, and hold yourself to no more than one short pause per movement.

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