Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between exercises.
Each exercise is scored by the lowest number of repetitions (calories on the rower) in each of the eight intervals. During the one minute rotation break, the clock is not stopped, but kept running.
This workout is scored by the total score from each of the five exercises.