Welcome to today's session at TryThisWOD. We're keeping it simple, honest, and effective with three classic bodyweight movements and one clear mission: show up and keep moving. Grab your space, start the clock, and let's get to work.
Today's WOD — PROGRESS OVER PERFECT
- 10 push-ups
- 20 air squats
- 30-second plank
- Repeat for 4 rounds
How this format works
PROGRESS OVER PERFECT means we prioritize completing the work over chasing a flawless rep every time. Today you'll move through 10 push-ups, 20 air squats, and a 30-second plank as one round, then repeat for 4 total rounds. Rest as needed between movements, but keep transitions tight and intentional. There's no set clock target here, just steady forward motion. Track your total time at the end so you have a benchmark to beat next round through this workout.
How to attack it
Most people fly through round one and stall out on push-ups in round three, so start slower than you think you should. Break the push-ups into 6/4 or 5/5 from the beginning to keep your reps clean and your pace repeatable. On air squats, find a breathing rhythm of inhale down, exhale up, and don't stop and reset unless you truly need to. The plank is where focus wins, so pick a spot on the floor, breathe steady, and hold the position rather than counting the seconds down.
Scale it
Newer to this: New to this? Drop push-ups to knee push-ups or elevate your hands on a couch, chair, or wall to reduce the load. Cut the reps to 5 push-ups, 10 air squats, and a 15-second plank, or run 2-3 rounds instead of 4. The goal is honest movement, not survival.
Want more: Want more? Add 5 reps to each movement, extend the plank to 45 or 60 seconds, and aim for zero rest between exercises. To push further, add a 3-second lowering tempo on push-ups and hold the bottom of each squat for one full second before standing.
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Fuel the work: high-protein recipes with full macros at TryThisFuel.