Understand the task
AdamBrown repeats the box-jump and wall-ball stations within each round. Keep both occurrences: they are not duplicate lines to remove. The workout uses different barbell loads for different lifts.
Pacing and setup
Prepare the equipment and lifting setup before the clock. Bench pressing requires an appropriate rack and spotting arrangement. Scale each load independently rather than using one arbitrary weight for every lift.
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
March workout selection · Rx and scaled workouts · Find another WOD
