400-30-400-30 For Time is a free intermediate-level For Time workout lasting about 22 min. It uses 400m Run, Burpees and Sit-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 appTwo-run sandwich with split bodyweight volume. Keep burpee cadence smooth.
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 4 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.
Burpees — easier: step back and step in rather than jumping, and skip the jump at the top. Harder: add a push-up at the bottom and a tuck jump at the top.
Sit-ups — easier: anchor your feet, or reduce the range to a crunch. Harder: hold your arms overhead throughout, or switch to V-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.