Four rounds on a treadmill, four movements per round: two 40-second sprints, a 40-second grip block, and 40 seconds of passive walking, with 20 seconds of rest after each effort. The timer runs the rotation four times and finishes on the last work interval — 15:40 in total. The original was performed on T2, the treadmill aboard the International Space Station.
It translates to a gym treadmill cleanly: sprint hard twice, then step off the belt and hang from a pull-up bar or hold a pair of heavy dumbbells for the grip block, then walk easy through the passive interval before the next round begins. If your machine takes a while to change speed, open the preset in the editor and stretch the rests to cover the transitions.