Understand the workout
Start four burpees, six air squats and eight sit-ups at each minute for 20 minutes. The remaining time in the minute is recovery.
Pacing and preparation
Practise the combination before the clock and adjust repetitions if there is no repeatable recovery. Record completed minutes and any changes to the movement variations.
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.
