Understand the workout
Complete ten burpees, ten squats, ten push-ups and ten sit-ups per round. The full task totals 100 of each movement.
Pacing and preparation
Plan manageable push-up sets and count rounds visibly. At the cap, record completed work if unfinished; do not invent a finishing time for a partial task.
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.
