Today is all about lower body volume with a cardio kicker. Four movements, three rounds, one clear mission: keep moving with intent. Lace up and let's get to work.

Today's WOD — 3 ROUNDS

  • 20 JUMPING LUNGES
  • 20 REVERSE LUNGES
  • 20 AIR SQUATS
  • 10 BURPEES

How this format works

3 ROUNDS means you complete the full list of movements from top to bottom, then repeat two more times for a total of three trips through. One round here is 20 jumping lunges, 20 reverse lunges, 20 air squats, and 10 burpees. Move from one exercise straight into the next, resting only when you need to reset your breathing. Ideally, keep rest breaks short and consistent, around 20 to 30 seconds between movements if needed. Track your time from the first rep of round one to the final burpee of round three.

How to attack it

The jumping lunges at the top of each round will spike your heart rate fast, so start round one at a controlled pace rather than sprinting out of the gate. Most people slow down midway through the reverse lunges in round two, so plan a quick breath reset before you get there. Break the air squats into two sets of ten if you need to, and pace the burpees with a steady in-through-the-nose, out-through-the-mouth rhythm. Consistent round splits beat a hot start and a crawl to the finish.

Form cues

  • 20 JUMPING LUNGES — Lunge, then jump and switch legs in the air; land controlled.
  • 20 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.
  • 20 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 10 BURPEES — Chest to floor, then jump up and reach overhead.

Scale it

Newer to this: Beginners can drop to 2 rounds, or cut each movement in half: 10 jumping lunges, 10 reverse lunges, 10 air squats, and 5 burpees. Swap jumping lunges for standard alternating lunges and step back from the burpees instead of jumping, standing up between reps rather than adding the overhead jump.

Want more: Advanced athletes can push to 4 or 5 rounds, or add a tempo count on the air squats with a 3-second descent. Cut all rest between movements and aim to complete each round unbroken, adding a tuck jump at the top of every burpee for extra output.

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

Gear for this workout

  • 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 →

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