I did the best allbody workout for a treenerd you can imagin. Footlocked 6x12m. 1 for warmup, 3 for time (best 18 seconds) and 2 for long smooth locks (best was 9 locks). I can do 12m with 9 locks, when i focus on the quality of them. But then i get too long pauses between them. When i focus on speed i end up with 10 locks. The weather was just great. -9 degrees celcius, no snow, no wind and sunny.