The rule
At the top of every minute you start a fixed set of work. Finish fast and the leftover time is rest. Slow down and the format takes the rest away. It is self-scaling, self-pacing and impossible to negotiate with.
| When | Work | Rounds |
|---|---|---|
| Minute 1 | the prescribed reps, then rest | bell |
| Minute 2 | same reps, slightly less rest | bell |
| Minute N | same reps, the rest you earned | bell |
Why it holds up
There are no decisions inside the session — the next thing is always the bell. Density is measurable: the same reps at the same bells, week after week, is a standard, and the day it gets easy you add a rep and it is not.
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