Understand the task
The seven rounds total 2,800 m of running, 147 lunges, 105 pull-ups and 63 burpees. The vest is part of the listed prescription, not an automatic starting point for everyone.
Pacing and setup
Choose a sustainable first run and planned pull-up sets. Practise the movements without a vest before deciding whether to add one. Record reduced rounds or an unweighted version separately.
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
