Workouts are structured in intervals. An interval has a movement and a protocol. A protocol is simply a work to rest ratio – written as – work (in seconds) X rest(in seconds).
A sample interval would be written like this:
This would mean you are to perform 8 intervals of flying squat with 20 seconds of work and 10 seconds of rest.
Sometimes you will see a group of intervals described like this :
This indicates that you are to perform 8 intervals alternating between an interval of burpees and an interval of flying squats. Intervals [1,3,5,7] would be burpees and intervals [2,4,6,8] would be flying squats.
FLSQ : Flying Squat
JSQ : Jump Squat
BRP : Burpee with no pushup.
PUBRP : Burpee with a pushup.