5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges
Post time to comments.
Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.
If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat-and-lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push-ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.
Intermediate option:
5 rounds for time of:
200-meter run
20 air squats
10 push-ups
20 lunges
Beginner option:
5 rounds for time of:
200-meter run
10 air squats
10 push-ups from the knees
10 lunges
Resources:
Running | Falling Forward
The Air Squat
The Push-Up
The Lunge
Push-Up From the Knees
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Comments on 260905
202 Comments
Intermediate
20:33
5RFT
150 su unbroken
20 air squat
20 push up (10+10)
20 alt lunges ( dx+ sx=1)
To time 17’59”
+- 3’35” a round
17:29 Rx
M/54
14:41
sub 250m row for run
all else rx
14:53 (pedalei enquanto um amigo corria)
M39/71”/225lbs
RX:14:15
RX 14:57
Intermediate option w/ 9kg vest
14:36
M65 intermediate 17:07
40 / M / 5'9" / 144lbs
3 rounds, 10 push-ups
12:25
Bleh. Gave up after 3. If I'd been planning to do 3, I'd have done all 20 push-ups. Oh well.
Rx 12:11
150m run
Push-ups from knees
18:19
19:57 using paralletes for push ups
Replaced run with row
57m
21:42 Rx
26:39
Intermediate in the heat with hills for runs
15:21
19:53
With 20 pound vest
16:20
5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges
M/42/185
Rx 19:02
Intermediate but with 400m runs
28:29
Intermediate 28:29
19 min
13:04 Rx
13:32 Rx. Individual rounds 2:27/2:35/2:44/2:52/2:55. Only broke pushups as 20/20/2x(10+6+4)/10+4+3+3. Super disciplined and in the moment throughout. I'm sorry y'all, but there's no way out of 12 minutes on this one with full ROM on all movements.
5 rounds in 20:00minutes.
5 rounds
200m run
20 air squats
20 hand release T-push ups
20 lunges
16:39
M 53/77kg/175cm
5 rounds for time of: 13:07min.
200-meter run
20 air squats
20 push-ups
20 lunges
Running on treadmill 3%incline
12:13 Rx 37/M
Intermediate. 7.5 speed on treadmill. 23:22.41
Used 20# vest
Did WOD with 13yr and 8yr, I waited for 13yr old, 8yr crushed us!
15:51 min
5 RFT
600m no arm echo bike
20 air squats
20 push ups
20 stationary lunges
Round times
R1 | 02:52 |
R2 | 02:56 | +4 s
R3 | 02:56 | 0 s
R4 | 02:52 | -4 s
R5 | 02:52 | 0 s
Ø 02:53
Well done, Bob!
Great sub!
Half of the push ups from knees.
M 56/210/6’
18:01 as rxd.
Nice!
M/30/RX 23.03+ forgot to time first round
Row’d instead of run. I had no where to run. At home
Many distractions mostly WiFi cutting out constantly. Need music when running out on the pasture!
Nice job! Running in a pasture sounds perfect!
18:32 - beautifully programmed workout
I agree. A super, all purpose workout.
Rx 17:17
Male, 62, 17:00 Rx, South Texas, 99 degrees.
Ouch.
Some workouts don't look brutal… until you're in Round 4.
5 RFT
🏃 200 m Run
🔥 20 Air Squats
💪 20 Push-ups
🦵 20 Lunges
33:21 RX'D.
1 kilometer of running. 300 reps. Zero shortcuts.
The goal wasn't a PR today—it was showing up, staying consistent, and finishing what I started.
Here here.
RX
19:35
40yo 58kg
At home
Rx+!
18:20
42yo 87kg
At home
Rx’d: 10:30
Fun one!
M/43y/ 177lbs/68”
Zoom zoom!
And Yes…flat, sea level running is the best!
You’re a beast, my man!
Go, Coastie!!
rx
18:38
Rxd except 5 pushups on knees each round
Rxd
17.10
Post 40min Z2 stationary bike.
replaced run with 12 cal echo
Held my toddler for the squats and lunges
Rx+ with babies!
RX 13:58
11yo son 15:53
Son did 10 pushups per round
Son did 10 pushups per round
57 yo M/ 5'9"/ 150 lbs
21:24
in a 20 lb vest
subbed 250 m rows for runs
20 minute rest then yesterday's WOD
13:34
"challenging" clean & jerk" - 140 lbs
Tough day! A rest day well deserved, Quinn.
that was a fun work out.
Great job!
Garage gym. 100 m shuttle runs for the distance. all other movements unbroken.
11:38.
legs were definitely feeling it the worst. The Thursday squats are still lingering…
Awesome, James, especially after that Thursday Hero WOD!
Nice work! Thighburnies for sure.
Fast—and must must really need a rest day!
15:27 Rx’d
14:18
Great!
Rx 13:31
Fast pace on the runs, unbroken sets for the first 3 rounds, broken sets for pushups on the last 2 rounds. Squats could probably have used a deeper ROM.
Damn that 4th round was hell, at least on the 5th you could see the finish line.
Rx apprx 20min
Kids….
12:51
broke up push ups 3-3-4
everything else unbroken
🫅🏻
20 Air Squats
20 Kneeling Push-ups
20 Lunges
Zeit: 23:27
Rx outside
12:31
Son(18) Rx
12:28 😶
Great job you two!
Mark one for the son! Great job!
Way to go, Sam and (especially)Sam Jr.!
11:55
Awesome!
Very well done!
15:54 rx
The perfect travel workout for the trip I’m on. Thanks much, hq.
63/5’8”/163
Good work and I agree that this makes for a great travel WOD!
Awesome job, Jim! Nice flat running in Indiana?
Great work & definitely a good on the road WOD
56M
14:37 rx
Well done!
There was no where to run/row today so I did 60 SU.
My dog was so sad when I went out for the runs. She also thought headbutts were the appropriate greeting when I started doing pushups.
She was happy to re-greet you after each run!
Then did 5’ EMOM
-10 dumbbell bench (35 lb DB’s)
Beginner Option:1632
Rx
14:26
Ok, so maybe Rx'ish as half the lunges were forward and the other half reverse - it just felt like the right thing to do. Runs weren't too much faster than a 400m pace. Squats and lunges UB. Pushups were UB for rounds 1 and 2, then broke 16/4 for 3 through 5. Breaks were a very quick stand, 2 breathes, back down. All reps were full ROM, good form, smooth and steady - no sprinting but no lagging either. The work was my prize, not the time.
Your last sentence…a good mantra for all of us to aspire for.
Agree with Jim. Tried to be mindful while I was doing this that quality reps > time.
Excellent! Call it full Rx, the lunge format was unspecified!
That's a great time with a focus on form too!
Rx, runs on the trueform… 13:43
Well done!
5 RFT: :35 KBS* w/35#KB, 20 AS, 20 elevated (low stall bar) push ups,20 lunges
11:44
*based time for KBS as sub for 200m run as average time is :27-:40 was about 25-26 swings per round
Blazing fast again, Favo, very well done!
Dang girl, Thats moving!
Good job, Mathematician
Thanks, y'all. I broke out the abacus, CN🤓
Excellent!
13:23
15:36
Pushups felt weak
Each lunge, left or right, is 1 rep.
14:50 rx
14:50
with buy-in
800m row / 800m ski
600m row / 600m ski
5 rounds for time of:
200-meter run on air runner
20 air squats
10 knee pushups
20 lunges
Time: 17:24
Notes: modified pushups for injured bicep tendon left - rehab focus.
rx/10:34
Blazing!
Wicked fast!