Understand the task
Each round includes two 100 m runs and 30 seconds of rest after the burpees. Keep the rest in the protocol rather than removing it to improve your time.
Pacing and setup
Mark the running route and prepare a pull-up station close to the turnaround. Avoid an opening sprint that leaves your pulling or burpees uncontrolled.
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.
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January workout selection · Rx and scaled workouts · Find another WOD
