If you are still doing OTM workouts ("on the minute") then this one is easily scaled to challenge you but not kill you! If your conditioning is already at "equal work to rest" then this one is perfect for you. If your level is advanced, more work to rest then use a heavier bell for the first, the second or both parts of the double set....or better yet use double bells!
Each work set is technically a "double set" that starts on the minute and on the "30 sec". The first half increases in reps, the second half decreases in rep, always totaling 20 reps per 1 minute. If you are still working on increasing your cardio conditioning training the second half of each double set is optional.
16/4(starting to get the pattern?)
6 min., 120 swings per rotation (take as much rest as you need in between rotations)
Want more? Here is the very first time I did this workout in "quarter" time. Each double set starts on the 30 seconds, which means it's broken down into 15 second intervals! Each double set equals a total of 10 reps per 30 sec....you may just see this one in San Clemente! Loved it and I'll be using it in classes this morning!
3 min 60 swings per rotation (take as much rest as you need in between rotations)