400 + 80/40 For Time is a free intermediate-level For Time workout lasting about 18 min. It uses 400m Run, Sit-ups and Push-ups, 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 appCap the run at ~2:15. Break sit-ups 40/20/20 and push-ups 10s early to maintain form.
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 32 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.
Sit-ups — easier: anchor your feet, or reduce the range to a crunch. Harder: hold your arms overhead throughout, or switch to V-ups.
Push-ups — easier: raise your hands onto a bench, step or wall. Harder: move to hand-release, deficit or pike push-ups.
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.