Understand the task
Complete the first run, all burpees, then the second run. The official description calls for a vest or body armour if available but does not specify a numeric vest load.
Pacing and setup
Start at a sustainable running pace and divide the burpees into manageable blocks. Record whether you wore a vest and its actual weight, along with any distance or repetition changes.
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
September workout selection · Rx and scaled workouts · Find another WOD
