Understand the workout
Each round contains a 300 m row, ten deadlifts and 50 double-unders. Preserve the rowing distance and movement counts in each cycle.
Pacing and preparation
Choose a sustainable row that lets you lift and skip promptly. Use the official 24.2 scorecard for how metres and unfinished work are counted in a competition score.
Record the result
Record completed rounds and additional work when the clock ends, using the convention stated by the workout or competition scorecard. Do not count an unfinished round as complete.
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.
