Understand the workout
Complete the rope climb, five burpees and 200 m run in sequence for 20 minutes. The rope height is 15 ft, approximately 4.6 m. The published version calls for a 20 lb vest if available.
Pacing and preparation
Plan the climb and descent before fatigue accumulates. Choose an appropriate rope-climb alternative or unweighted version when needed and write that choice beside your score.
Record the result
Record completed rounds and additional work when the clock ends, using the convention stated by the workout or competition scorecard. Do not count an unfinished round as complete.
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.
