1k + 80 Squats

How this For Time workout works

This is a For Time workout. The work is fixed — all 2 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.

Who this intermediate workout suits

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.

How to scale each movement

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.

1000m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.

Air Squats — easier: squat to a chair or bench to control the depth. Harder: add a jump at the top, or slow the descent to three seconds.

What you need

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.

Common questions

How long does 1k + 80 Squats take?

About 18 min of working time, plus five to ten minutes of warm-up beforehand and a few minutes of easy movement afterwards.

Do I need any equipment?

No weights are required — every movement is bodyweight. You will need somewhere to run the intervals, either a measured outdoor route or a treadmill.

Can beginners do this workout?

It is written at intermediate level, but the scaling options above let you run it at a lower intensity. Reduce the reps and choose the easier movement variations.