400-30-400-30 For Time

4 exercises

For TimeIntermediate

22 min

400m Run

400m

30 Burpees

400m Run

400m

30 Sit-ups

Two-run sandwich with split bodyweight volume. Keep burpee cadence smooth.

For Time Tips: Work at a challenging but sustainable pace. Break up larger sets to avoid burnout.

Create custom, AI-generated WODs tailored to your equipment and fitness level. Enjoy smart timers and saved workouts.

More For Time Workouts

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16 min

800m RunMax effort

Burpees30

Sit-ups60

For TimeIntermediate

22 min

400m RunMax effort

Walking Lunges100

400m RunMax effort

For TimeIntermediate

18 min

400m RunMax effort

Sit-ups80

Push-ups40