Understand the workout
Start with three burpees and three dumbbell clean-to-overheads, followed by 30 ft of walking lunges. Add three to both repetition counts each round; the lunge distance stays 30 ft, approximately 9.14 m.
Pacing and preparation
Keep the increasing counts visible and mark the walking route. The programme permits a press or jerk for the overhead phase; check the official scorecard for all movement standards.
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.
