Here's what we did:
4 rounds of:
- 3 minutes to complete a 12-calorie row, 10 overhead kettlebell swings, and 10 ring dips; and
- 3 minutes to complete a 12-calorie row, 10 wallballs (I did thrusters instead), and 10 chest-to-bar pull-ups.
The faster you crank 'em out, the more rest you get before the 3 minutes are up. And going balls-to-the-wall obviously yields a more intense interval workout. But after the first couple of rounds of this 24-minute workout, I finally figured out that it probably made more sense to pace myself, and to strike a better balance between speed and form. Knowing there was no score to target made it easier for me to focus on what I was doing.
But to be honest, I was still trying my damnedest to finish as fast as possible.