Fifteen minutes on the clock and one goal: keep moving. Today's AMRAP stacks four bodyweight staples into a round that will test your legs, your lungs, and your willingness to stay steady when it gets uncomfortable. Set your timer, clear your space, and commit to the work.

Today's WOD — AMRAP 15 MIN

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

How this format works

AMRAP stands for As Many Rounds As Possible. You'll set a single 15 minute clock and cycle through the movements in order: 40 jump squats, 50 reverse lunges, 30 burpees, 40 sit-ups. Finishing all four movements counts as one round, then you start again at the jump squats. Track your rounds and any extra reps you complete when time runs out. Rest is built in only when you choose to take it, so short pauses are fine but keep them intentional.

How to attack it

The jump squats and burpees are where most people blow up, so start slower than feels natural in the first round. Break the 50 reverse lunges into two sets of 25 by leg count, and consider chipping the burpees in sets of 10 with a five second reset between each. Keep your breathing steady through the lunges and sit-ups so you can recover on the move instead of standing around. Aim for a pace you can repeat on round three, not just round one. If you're guessing, go slower.

Form cues

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

Scale it

Newer to this: Drop the reps to 20 jump squats, 30 reverse lunges (total), 15 burpees, and 20 sit-ups to keep the round achievable inside the time cap. Swap jump squats for regular air squats and step back from a standing plank instead of jumping for the burpees. Aim for two to three full rounds at a controlled pace.

Want more: Push for five full rounds or more by keeping transitions under five seconds and moving straight from one movement to the next. Add a tuck to the top of the jump squat and a push-up at the bottom of every burpee. If five rounds comes easy, add 10 reps to each movement or extend the clock to 18 minutes.

A new WOD every day — no equipment, no excuses. Get the weekly lineup by email.

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

Gear for this workout

  • 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.