Understand the workout
Each round contains five handstand push-ups, ten alternating pistols in total and 15 pull-ups. Ten pistols means ten repetitions across both legs, not ten per side.
Pacing and preparation
Choose suitable pressing, single-leg squat and pulling variations independently. Small sets can accumulate substantial gymnastics work over a full 20 minutes.
Record the result
Record completed rounds and additional work when the clock ends, using the convention stated by the workout or competition scorecard. Do not count an unfinished round as complete.
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.
