Understand the programme
Repeat the triplet in order for three minutes. Rest one minute, then restart with power cleans for the next cycle. Complete five cycles: 15 working minutes plus four rest minutes, totalling 19 minutes. A final recovery minute is not part of the test.
Goal and scoring
Keep five separate scores in rounds and repetitions. Each round contains 18 repetitions; add repetitions across intervals for a comparable total. Do not carry an unfinished round into the start of the next cycle.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
Wodball example: use a lighter bar, incline push-ups on a fixed support and a suitable squat range. Retain the three-minute windows when appropriate; fewer cycles create a different version to record.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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