Understand the workout
Repeat the three-minute cycle four times: squats on minute one, reverse lunges on minute two and a forearm plank on minute three. The lunge count is six total, not six per leg. This is a Wodball original.
Pacing and preparation
Rest during the unused part of each minute. Reduce repetitions or plank duration if the task leaves no recovery. Use a clear floor area and avoid relying on hotel furniture as exercise equipment.
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.
