Understand the task
Six rounds total 360 double-unders, 180 swings and 90 burpees. Rope efficiency and repeatable swing sets matter more than a rushed opening round.
Pacing and setup
Select a rope variation and swing load that you can sustain. Record the actual substitution and repetition count; single-unders are not automatically an equivalent task at the same count.
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.
Explore further
March workout selection · Rx and scaled workouts · Find another WOD
