Supersets are 22-minute power based workouts consisting of 3 exercise pairs (6 total exercises) that are performed using 4-minute intervals.
For each exercise pair, as soon as the timer begins, attempt 5 repetitions with the first exercise, and immediately upon completion, attempt 12 repetitions with the second exercise. Then rest until the 4-minute interval has expired before repeating.
The first exercise in each pair should be challenging in the 1-5 rep range, using slow controlled movements. The second exercise in each pair should be challenging in the 6-12 rep range, with emphasis on fast explosive movements. Adjust the exercises as needed.