Run-Lunge-Run For Time is a free intermediate-level For Time workout lasting about 22 min. It uses 400m Run and Walking Lunges, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real For Time timer with audio cues — free in the iOS app.
Get the appBreak lunges as needed (e.g., 40/30/30). Focus on long torso and consistent steps.
Create custom, AI-generated WODs tailored to your equipment and fitness level. Enjoy smart timers and saved workouts.
Get the iOS AppThis is a For Time workout. The work is fixed — all 3 movements as listed — and your score is how long it takes you to finish. Because the workload never changes, this is a benchmark you can return to: record the time, repeat it in six or eight weeks, and the difference is a real measurement rather than an impression.
Set a time cap before you start; roughly 40 minutes is a reasonable ceiling for this one. Break the larger sets before fatigue forces you to. Planning your splits in advance is almost always faster than grinding a set to failure and then needing a long recovery.
This session assumes you can already pace yourself across a full workout without your technique falling apart. The volume is higher and the rest is shorter than a beginner equivalent. If you are having to stop mid-set to recover, treat it as a signal to scale rather than a reason to push through.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
400m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.
Walking Lunges — easier: perform stationary lunges holding a support. Harder: add a pause at the bottom of each step.
No weights are needed for this workout — but you will want a measured outdoor route or a treadmill for the running intervals.
If you have no space to run, substitute an equivalent work interval — roughly 60 to 90 seconds of hard effort per 200m — using shuttle runs, high knees or burpees.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.