Understand the workout
The first three intervals use two minutes of work and one minute of rest. The final interval lasts three minutes. Rounds one and two finish with rowing calories; rounds three and four finish with the pulling movement for the chosen division.
Pacing and preparation
Choose one division and follow that entire programme. Record interval scores and consult the official scorecard for the exact scoring and movement requirements.
Record the result
Record completed rounds and additional work when the clock ends, using the convention stated by the workout or competition scorecard. Do not count an unfinished round as complete.
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.
