The minute
The bell rings at the top of every minute. You do the reps. Whatever second you finish on, the rest of the minute is yours. That is the whole structure — the recovery shrinks as you slow down, which is the point.
| When | Work | Rounds |
|---|---|---|
| Every minute | 5 push-ups, 5 burpees, 5 push-ups | x30 |
Thirty rounds later: 300 push-ups, 150 burpees, 30 minutes. Nobody counted for you and nobody needed to.
Scaling it
Drop to 3-3-3 and it is a beginner session. Push to 7-7-7 and round twenty will find you. Change the reps, never the bell.
The bell is the app
Insanity Wolf is the timer this is built for: a bell every minute, the movement and the reps on screen, cues that land on the second with the phone locked and your own music playing. No account, nothing sent to anyone — history stays in your own iCloud.
Get the app — free