The Low Down:

Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. complete 15 Wall Ball Shots within 45 seconds, you will have 15 seconds of rest until you start the next minute with the Ski Erg.

👉 The faster you finish, the more rest you get before the next minute starts. Pace smart, but push the intensity.

Tips & Strategy:

• Aim to finish each station in ~45–50 seconds, leaving yourself 10–15 seconds of rest.

• Break wall balls early if needed to avoid burning out.

• Keep transitions tight—seconds add up over 30 minutes.

• Use your run as an active flush before rest.

Scaling Options:

• Reduce reps/calories across movements (e.g., 12 Wall Balls, 12 Cal Ski, 8 Devil Press, 150m Run).

• Cut the EMOM to 15 minutes (3 Rounds) if needed.