The minute
Nine easy reps takes most people around twenty-five seconds. The other thirty-five are rest. By round fifteen the same nine reps take longer and the rest gets short — that curve is the whole workout.
| When | Work | Rounds |
|---|---|---|
| Every minute | 3 push-ups, 3 air squats, 3 sit-ups | x20 |
Twenty rounds later: 60 push-ups, 60 squats, 60 sit-ups, 20 minutes, no equipment and no gym.
When it stops being hard
Add one rep to one movement. Not three reps to three movements — the format punishes ambition compounded across thirty bells.
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