Understand the task
Complete 21, 18 and 15 dumbbell thrusters, each followed by a 400 m run. That is 54 thrusters and 1,200 m of running. This record does not prescribe a dumbbell load.
Pacing and setup
Choose the dumbbell weight before starting and write it beside your result. Break the thrusters before the overhead position becomes inconsistent and keep the runs controlled enough to resume lifting.
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
February workout selection · Rx and scaled workouts · Find another WOD
