Understand the workout
Complete the four bodyweight blocks each round and rest exactly three minutes between rounds. Record work-round times and elapsed time so your rest convention is clear.
Pacing and preparation
The full task includes 100 pull-ups and 150 push-ups before counting sit-ups and squats. Reduce volume or use suitable variations when necessary, and preserve the rest on a comparable retest.
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.
