Understand the workout
Complete all four stations each round and rest exactly three minutes between rounds. Record each work-round time and total elapsed time so the work and prescribed rest remain distinguishable.
Pacing and preparation
Plan pressing sets before fatigue forces failed repetitions. Prepare a suitable deadlift load and rope variation and preserve the same rest rule on a retest.
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.
