Understand the task
Repeat the three movements in order for 20 minutes. Score completed rounds plus repetitions from the unfinished round. Small repetition counts do not make the gymnastics requirements simple.
Pacing and setup
Select gymnastics variations you can repeat throughout the clock. Practise the transitions and swing range first. Record substitutions explicitly so a later score can be compared fairly.
Score your session
Record complete rounds and the extra repetitions from the unfinished round when the clock ends. Use the same movement standards throughout. Keep a written round count so fatigue does not change the sequence.
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
