Understand the workout
Each round includes sandbag get-ups, American twists, sandbag cleans and an 800 m ruck. Keep the sandbag load distinct from the pack load.
Pacing and preparation
Prepare the carrying setup and route before starting. Agree the get-up and twist counting standards and scale the overall volume as well as the external load.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
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.
