Understand the workout
Each round contains five burpees, ten air squats and ten alternating reverse lunges in total. Complete three rounds, stopping at the 15-minute cap if the task is unfinished. This is a Wodball original.
Pacing and preparation
Check whether the room and floor are suitable for burpees and noise. Use a different location or an adapted movement when necessary. Keep hotel furniture out of the workout setup.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
