Understand the workout
Finish 500 m on the rower, then the four bodyweight blocks in the listed order. There is no second round and no minimum time you must beat to make the session worthwhile.
Pacing and preparation
Set up the rower and pulling station before the clock. Choose repeatable pushing and pulling variations and record them so a later attempt uses the same task.
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.
