Original Wodball version: one round each
For 16 minutes, A completes 6 step-back burpees, 12 air squats and 18 alternating standing knee raises while B rests. After that full round, B performs the same work while A rests. Continue A–B. No synchronised repetitions or loaded holds are required during recovery.
Relay rules
The active athlete completes all listed repetitions; partners do not split a single round. A may pause mid-round while B waits and the clock continues. Change only after the eighteenth knee raise and a verbal handover once the area is clear. A finishing once and B finishing once counts as two team rounds.
This burpee is a standing–plank–standing transition, stepping feet back and forward one at a time, with no push-up or finishing jump. Use a controlled squat range. Each left or right knee raise counts as one repetition: 18 in total, nine each side. Partners may keep their own variations declared before starting.
Score with an example
A round has 36 repetitions: 6 + 12 + 18. Count all rounds completed by either partner and the active athlete’s additional repetitions at the final signal. If A and B each finish three rounds, then A completes six burpees and five squats, the score is 6 rounds + 11 reps. The resting athlete adds no extra repetitions.
Adapt the session
Options include ten minutes or rounds of 4, 8 and 12 repetitions. If floor transitions do not suit the space, replace each burpee with one left–right pair of standing backward steps. Each athlete can reduce their squat range or knee-raise height. Record A and B’s variations; scores from different versions are not equivalent.
Make the relay practical
Prepare a clear working space and a resting position outside the movement area. Practise movements and a handover before starting. The resting partner can count without pressuring the other to speed up. Keep normal lighting and decorations outside the working area.
