Understand the workout
Complete 21 repetitions of each movement, then 15 of each and nine of each. Each movement totals 45 repetitions.
Pacing and preparation
Choose a repeatable deadlift load and pressing variation. Early pressing failure can dominate the session even when the deadlifts feel manageable.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
