Understand the workout
Start twelve wall-ball shots at the beginning of every minute for ten minutes. A completed prescription totals 120 shots, with recovery during the remainder of each minute.
Pacing and preparation
Choose a ball and target that permit consistent repetitions and recovery. If the first minute already takes the full interval, review the task before continuing with the same prescription.
Record the result
Record the prescribed duration, completed intervals and any missed tasks. The clock organises starts and recovery; it is not automatically a race for the most repetitions.
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.
