Understand the workout
Running distances rise from 400 m to 1,000 m and descend again. Keep both 60-lunge blocks around the longest run. Each lunge is one repetition.
Pacing and preparation
Mark the route and prepare the sandbag and wall-ball stations. Pacing should account for the return half of the sequence, not only reaching the central 1,000 m run.
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.
