Understand the workout
The first and last endurance stations are 2,001 m. The record permits swapping which is run and which is rowed, provided you do one of each. The intervening stations each contain eleven repetitions.
Pacing and preparation
Prepare the different barbell loads and equipment before starting. Record the chosen endurance order and any scaling because these choices affect comparison.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
