Twelve slots alternate strictly between motion and stillness. Six of them are 40 high knees; the other six are 20-count holds, and no two of those holds are the same shape. In order you meet a standing knee lift at hip height, a standing knee hug drawn to the chest, the top of the push-up, the top of the push-up with the feet spread wide, a squat hold, and a standing side kick held out at height. Two minutes of rest, then round again: three sets at Level I, five at Level II, seven at Level III, with the bar icon marking the day for the add-on.
Six rounds of running then freezing make this a coordination session as much as a conditioning one. Fatigue shows up first in the two standing balance positions and the side kick, since holding a leg aloft while your pulse is still climbing asks the standing hip and your balance to work at the same moment. Each of those three has a side, so the count splits ten and ten. Only the feet separate the two push-up position holds, and the wider stance moves where the chest and shoulders take the strain. Nothing on this card is weighted, and that keeps the balance element honest.
Run the high knees at full effort and cut them off cleanly instead of letting them trail into the hold. The knee lift wants a tall spine, the raised thigh level with the hip and no backward lean to help. In the knee hug, both hands draw the knee in while the standing leg stays straight. Arms lock and the body holds one line in both push-up positions, feet wide or narrow. The squat hold sits at parallel with the heels planted. For the side kick, the standing leg does the work while the chest stays upright and the raised leg holds its height.
Six runs and six freezes, and the balance positions are the ones that report back honestly.
Make it Harder: Take the standing holds with a dumbbell held at your chest and keep the same counts.
Make it Easier: Lower the extended leg in the standing holds to whatever height you can keep for the full count.
