Today we're keeping it simple and honest: one run, three classic movements, one clock. No gear, no excuses, just you versus the numbers. Lace up and let's get after it.

Today's WOD — FOR TIME

  • 400M RUN
  • 40 AIR SQUATS
  • 30 SIT-UPS
  • 20 BURPEES

How this format works

FOR TIME means you complete the entire list of work as fast as possible, and your finish time is your score. This is not a round-based workout, it's a single push from start to finish. You'll knock out the 400M run first, then move straight into 40 air squats, 30 sit-ups, and 20 burpees in that order. Rest is self-selected, meaning you pause only when you need to, but every second on the clock counts. Start a timer, press go, and don't stop it until that last burpee lands.

How to attack it

The run sets the tone, so hold back just enough to arrive with legs that can still squat. Most people crash in the squats by sprinting the run or trying to go unbroken on all 40, so consider breaking them into two sets of 20 with a short reset. Sit-ups are your chance to steady your breathing before burpees hit, so use a smooth two-count up and down. On the burpees, pick a pace you can repeat, sets of 5 with a three-second reset usually beats blasting 10 and stalling.

Form cues

  • 400M RUN — Steady, controlled pace; relax your shoulders and breathe in rhythm.
  • 40 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 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: Cut the run to 200M or a brisk 3-minute walk, drop reps to 30 squats, 20 sit-ups, and 10 burpees. If burpees stall you out, step back and step up instead of jumping, and swap sit-ups for tucked crunches if a full sit-up isn't there yet.

Want more: Push to an 800M run, add a tempo of a 3-second lower on every squat, and go unbroken on the sit-ups and burpees. If you want another gear, add a tuck jump on top of each burpee and aim to finish under a target time you set before you start.

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Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Ab mat$Sit-up volume adds up fast in AMRAPs. An ab mat keeps your lumbar honest through high-rep sets.See options on Amazon →
  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

Disclosure: if you buy through these links, TryThisWOD may earn a commission at no extra cost to you. Picks match the equipment this workout uses.