It’s time to prove to yourself just how strong and capable you are. This “For Time” workout isn’t just about finishing—it’s about showing up, pushing through, and feeling unstoppable. With every jump, squat, and kettlebell swing, you’ll unleash your energy and build the momentum to crush not just this workout, but your entire day. No excuses, no holding back—just you, your determination, and the timer. Ready to rise to the challenge? 3, 2, 1, GO! Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer complete 75 single skip jump ropes. Then complete 40 air squats. Next move to 30 box jump overs, followed by 20 kettlebell swings (25lbs), then 10 burpees. Next complete the 20 kettlebell swings, followed by 30 box jump overs, and finally finish with another 75 single skip jump ropes.

Equipment Needed

• Kettlebell
• Jump rope
• Plyometric box or elevated surface for box jump overs

Modification Options

Beginner: Reduce repetitions on the jump ropes so that you can so all of the jump ropes in under 1 minute. If you struggle with range of motion on the squat, squat to a box like you see in this video HERE. Substitute step-ups for the box jump overs. Reduce the weight of the kettle bell swing so that you’re able to complete all 20 without breaking it up.

Advanced: Swap single skip jump ropes for double under jumps. Increase the weight on the Kettle bell swing to 35 pounds. If you have access to a pull up rig, swap the 10 burpees for 10 burpee pull-ups.

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