Today is a straight-up grind against the clock and against yourself. Four movements, descending reps, no equipment needed. Get your space cleared and let's move.

Today's WOD — 50-40-30-20-10

  • 50 JUMP SQUATS
  • 40 LUNGES
  • 30 SIT-UPS
  • 20 BURPEES

How this format works

The 50-40-30-20-10 format means you work through the movement list once at 50 reps each, then again at 40 reps each, then 30, 20, and finally 10. For this workout, one round looks like jump squats, lunges, sit-ups, and burpees at the current rep number before dropping down to the next tier. Lunges count as total reps, so 40 lunges means 20 per leg. Rest as needed between movements, but keep transitions tight and aim to finish all five rounds. Track your total time from the first jump squat to the last burpee.

How to attack it

The first round is where most people blow up, so hold back on those 50 jump squats and 40 lunges even if you feel fresh. Break the big sets into manageable chunks early, like 25-15-10 on the jump squats and sets of 10 on the lunges, so you don't hit a wall on sit-ups. Burpees are where the clock gets ugly, so settle into a steady breathing rhythm, one breath per rep, and keep moving instead of chasing speed. Once you reach the round of 20 and 10, that's your window to push the pace and finish strong.

Form cues

  • 50 JUMP SQUATS — Squat down, then explode up off both feet; land soft.
  • 40 LUNGES — Step forward, back knee toward floor, push through the front heel.
  • 30 SIT-UPS — Feet anchored, hands to chest, sit all the way up.
  • 20 BURPEES — Chest to floor, then jump up and reach overhead.

Scale it

Newer to this: Swap jump squats for bodyweight air squats and burpees for step-back burpees with no push-up and no jump. If the volume feels heavy, cut every number in half and run it as 25-20-15-10-5.

Want more: Add a tuck jump to the top of each burpee and a pause at the bottom of every jump squat. Limit total rest to 60 seconds across the entire workout, or add a 200-meter run or 50 mountain climbers between each round.

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