Understand the task
Keep cycling through five deadlifts, 13 push-ups and nine box jumps for 30 minutes. Score complete rounds plus any additional repetitions.
Pacing and setup
Use the opening minutes to establish a repeatable pace. The deadlift load must remain manageable after accumulated pushing and jumping; do not select it from a fresh five-repetition effort alone.
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
May workout selection · Rx and scaled workouts · Find another WOD
