Understand the task
Spend one minute at each of five stations, with no added station rest, then rest one minute between rounds. The clock totals 17 minutes. Add movement repetitions and rowing calories for your score.
Pacing and setup
Set up stations in order and prepare a way to record each result. Avoid exhausting one station at the expense of the remaining four; this workout is scored by work completed, not a faster finish.
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
December workout selection · Rx and scaled workouts · Find another WOD
