Understand the workout
At each minute, complete five pull-ups, ten push-ups and 15 air squats. Completing all 30 minutes totals 150 pull-ups, 300 push-ups and 450 squats.
Pacing and preparation
Choose a version that leaves time to recover between starts. Record completed minutes and any missed tasks rather than treating unfinished minutes as completed rounds.
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.
