Understand the workout
The first two parts each prescribe 20 step-ups every minute for 20 minutes, with three minutes of rest after each part. The last part is 400 step-ups for time within its 20-minute window. The planned workload is 1,200 step-ups.
Pacing and preparation
This is a high-volume session with two loaded phases. Read the complete timeline and prepare the load changes before starting. Do not treat the final unweighted part as a small addition to an otherwise short workout.
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.
