Understand the workout
Complete 150 shots using the stated ball load and your agreed target standard. This Wodball record includes a ten-minute training cap; record work completed if unfinished.
Pacing and preparation
Prepare manageable sets and a consistent squat and throw. Record target height and any reduced load or repetition count so retests compare the same task.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
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.
