Understand the workout
Complete block one before block two, continuing through all five blocks. Earlier movements reappear in the later blocks; do not remove them as duplicate lines. One lunge counts as one repetition.
Pacing and preparation
Write the five-block sequence where you can see it. Plan pushing sets and a suitable overall workload, and choose an adapted version before starting rather than losing track of the sequence mid-session.
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.
