12/31 WOD: programme, score and scaling

The workout

FOR TIME

The 12 movements

31 Push Presses (34/24 kg)
31 Pull-Ups
31 Snatches (34/24 kg)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps
31 Back Squats (34/24 kg)
31 Unbroken Double-Unders
31 Thrusters (34/24 kg)
31 Lunges
31 Burpees

Cash-out

365 m Row

Double-Unders: restart from zero if the set of 31 is interrupted.

Understand the task

Complete each block in order, then row the cash-out. The 31 double-unders must be unbroken in this version; restart that set from zero if interrupted.

Pacing and setup

Prepare a suitable load for all the barbell movements and a clear station order. Scale the rope requirement in advance if repeated restarts would dominate the session, and record that change.

Score your session

Record elapsed time from the start to the final completed repetition, including transitions and prescribed rest. If you stop at a training cap, record the work completed instead of a finishing time. Keep the stated movement order and any special rules shown in the programme.

Prepare and adapt

Warm up progressively, then rehearse the listed movements and transitions with lighter loads or easier variations. Choose scaling before the clock starts: adjust load, repetitions, distance or movement difficulty to create a task you can complete with control. These adaptations change the prescription, so record them beside your score.

For a useful retest, repeat the same equipment, distances, loads and movement standards. A result from a scaled version is a training record in its own right; it is not directly interchangeable with the full prescribed task.