HERO WOD Strategy Guides
Master every HERO WOD with detailed strategy guides covering pacing, movement efficiency, scaling options, and mental preparation. Turn suffering into success.
Murph Strategy Guide
ExtremeBreak up bodyweight movements into manageable sets and maintain steady pacing on runs.
Key Strategy Points:
- • Run first mile at comfortable pace - save legs for bodyweight work
- • Break pull-ups into sets of 5-10 depending on ability
DT Strategy Guide
HardBarbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.
Key Strategy Points:
- • Keep barbell moving in smooth cycles when possible
- • Plan strategic rests before grip gives out completely
The Seven Strategy Guide
ExtremeManage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.
Key Strategy Points:
- • Start conservative - this gets much harder as rounds progress
- • Keep transitions under 10 seconds between movements
Badger Strategy Guide
ExtremeBalance technical lifting with gymnastics endurance while managing fatigue for the runs.
Key Strategy Points:
- • Squat cleans should be done in small, consistent sets
- • Pull-ups will determine overall pace - manage grip
Kalsu Strategy Guide
ExtremeBalance thruster pacing with burpee timing. Key is finding sustainable thruster sets.
Key Strategy Points:
- • Aim for 4-6 thrusters per minute after burpees
- • Complete burpees in 15-20 seconds to maximize thruster time
Arnie Strategy Guide
HardManage plate transitions and break up high-rep movements strategically.
Key Strategy Points:
- • Overhead lunges will be limiting factor - pace accordingly
- • Break all movements except maybe sit-ups
Josh Strategy Guide
ExtremeTechnical overhead squats require perfect form. Break early and often to maintain quality.
Key Strategy Points:
- • OHS will be the limiting factor - pace accordingly
- • Break OHS into singles or doubles maximum
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
Key Strategy Points:
- • Start at 80% effort and maintain throughout
- • Keep transitions short - under 15 seconds
Bull Strategy Guide
HardBalance thruster volume with rope climb timing. Efficiency on rope is crucial.
Key Strategy Points:
- • Aim for 8-12 thrusters between rope climb sets
- • Complete rope climbs efficiently - under 45 seconds
Nutts Strategy Guide
HardHeavy deadlifts early will impact everything else. Pace accordingly and prioritize form.
Key Strategy Points:
- • HSPU and deadlifts will set the tone - don't rush
- • High box jumps require careful attention - don't miss
Universal HERO WOD Strategy Principles
Pacing is Everything
HERO WODs are designed to be challenging. Start conservative and maintain consistency rather than going out hot and burning out early.
- • Break movements before you reach failure
- • Plan your rest periods strategically
- • Aim for negative splits when possible
Movement Efficiency
Perfect technique becomes even more important under fatigue. Maintain form to prevent injury and conserve energy.
- • Quality over speed, especially early on
- • Use efficient movement patterns
- • Transition quickly between exercises
Mental Preparation
HERO WODs test your mental toughness as much as physical fitness. Come prepared for discomfort and have strategies to push through.
- • Set mini-goals throughout the workout
- • Remember why you're doing it
- • Practice positive self-talk
Scaling Wisely
There's no shame in scaling. The goal is to maintain the intended stimulus while working within your current abilities.
- • Scale to maintain workout intensity
- • Focus on movements you can do well
- • Build up to Rx over time