I have a pair though I haven't used them in awhile.
A mixture of lowering down and holding, pressing out or lowering for a hold and pressing.
Generally I worked high intensity stuff with them. 5-10s holds and 3 or 5 reps.
For now they are just being stored away until I have need of them for myself or coaching an athlete.
they are definitely fun.
i would not progress on increasing the intensity by stepping down to a lower hole over a fast period of time.