Understand the task
Roy combines 75 deadlifts, 100 box jumps and 125 pull-ups across its five rounds. Grip, posterior-chain work and jumping accumulate together.
Pacing and setup
Break the pulling before grip fails and reset deliberately for the deadlifts. Select a box height or step-up option that remains consistent after the barbell work.
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
July workout selection · Rx and scaled workouts · Find another WOD
