Understand the task
Complete the three endurance sections in order. Include transitions in your finishing time and use a measured mile rather than quietly replacing it with a shorter route.
Pacing and setup
Keep the first run and row below a pace that compromises the final run. Set the rower and route before starting and record any distance substitutions.
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
October workout selection · Rx and scaled workouts · Find another WOD
