Understand the task
Each round includes 14 single-arm kettlebell thrusters, split into seven per arm. Keep that distinction clear instead of doing 14 per arm.
Pacing and setup
Arrange stations in a safe sequence and plan the arm change. Use manageable deadlift sets and a controlled pace through the burpee pull-ups before the remaining loaded work.
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.
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July workout selection · Rx and scaled workouts · Find another WOD
