Twelve minutes on the clock and one goal: keep moving. Today's AMRAP stacks four lower-body-heavy movements into a single round, and your job is to see how many rounds and reps you can string together. Set your timer, clear your space, and commit before the beep.

Today's WOD — AMRAP 12 MIN

  • 50 SQUATS
  • 40 LUNGES
  • 25 BURPEES
  • 30 JUMP SQUATS

How this format works

AMRAP stands for As Many Rounds As Possible in a set window, which is 12 minutes today. One full round is 50 squats, 40 lunges, 25 burpees, and 30 jump squats performed in that order. When you finish a round, you go right back to the top and start another one. Rest is built in whenever you need it, but the clock never stops, so short pauses are better than long ones. Count your rounds, and note any partial reps in the movement you finish on when time expires.

How to attack it

Most people fly through the first 50 squats and then stall out on the burpees, so pace the opening like you already know round two is coming. Break the lunges into two sets of 20 if your legs start to load up, and use a steady, unbroken rhythm on the burpees rather than sprinting five and stopping. Match your breathing to the movement, especially one breath per burpee to keep it repeatable. The jump squats are where rounds are won or lost, so hold something back from the squats at the top of each round to protect them.

Form cues

  • 40 LUNGES — Step forward, back knee toward floor, push through the front heel.
  • 25 BURPEES — Chest to floor, then jump up and reach overhead.
  • 30 JUMP SQUATS — Squat down, then explode up off both feet; land soft.

Scale it

Newer to this: Cut the reps in half across the board (25 squats, 20 lunges, 12 burpees, 15 jump squats) to keep the round turnover intact. Swap jump squats for regular squats, and step back into a plank instead of jumping for the burpees. Reverse lunges are a friendlier option than forward lunges if balance is a factor.

Want more: Add a tempo squat every tenth rep with a three-second descent, and finish each burpee with a tuck jump instead of a standard hop. Aim to keep the lunges and jump squats completely unbroken every round. If you regularly hit four-plus rounds, extend the AMRAP to 15 minutes and chase five.

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