Understand the task
The five one-mile runs alone total five miles. The remaining work adds substantial pulling and pressing volume, so this is a long session even before transitions.
Pacing and setup
Plan small pull-up sets and a manageable swing load. Reduce rounds, repetitions or distance in advance if needed, and choose a box variation that remains controlled as you tire.
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
January workout selection · Rx and scaled workouts · Find another WOD
