Understand the task
Cycle through eight toes-to-bar, eight dumbbell thrusters and 12 dumbbell walking lunges. The dumbbell loads in the programme refer to each of the two dumbbells.
Pacing and setup
Practise the lunge count and transitions before the clock. Choose a load that permits both the thrusters and lunges, and break the hanging work before grip becomes the limiting factor.
Score your session
Record complete rounds and the extra repetitions from the unfinished round when the clock ends. Use the same movement standards throughout. Keep a written round count so fatigue does not change the sequence.
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.
Explore further
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