Understand the workout
Pulling progresses from pull-ups to chest-to-bar pull-ups and bar muscle-ups while the thruster load increases. Keep the three listed dumbbell-free barbell stages distinct.
Pacing and preparation
Prepare the plates and rope before starting. Follow the original 22.3 scorecard for the exact division prescription, repetition standards and cap scoring.
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.
