HERO WOD Strategy Guides

Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.

This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.

Fran is a sprint workout requiring aggressive pacing and efficient transitions. Weightlifting shoes are beneficial for thruster stability. The key is managing the lactate buildup while maintaining movement quality.

This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.

Cindy is about consistency and pacing. The goal is to maintain steady rounds throughout the 20 minutes without burning out early. Equipment choice matters - avoid lifters, use gymnastics grips.

This is a test of power and endurance. The key is to find a sustainable pace and stick to it.

Grace is about barbell cycling efficiency and power endurance. Weightlifting shoes are ESSENTIAL for proper positioning. The key is finding the right balance between speed and technique.

This is a push-dominant workout. Manage muscle fatigue and break up sets early.

Helen requires smart pacing on the runs and efficient transitions. Running shoes are essential - avoid lifters. The key is managing grip fatigue between KB swings and pull-ups.

This is a pure engine test. Find a sustainable pace and stick to it.

Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.

Annie is about double-under efficiency and core endurance. Cross-training shoes are better than lifters for jumping. The key is managing double-under breaks and maintaining sit-up pace.

Karen is about pacing and breaking up a high-volume single movement. Lifters are beneficial for squat stability. Knee sleeves are highly recommended for the high-volume squatting.

Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.

This is a long, grueling chipper. Pace the runs and break up barbell movements early.

This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.

Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.

This is a sprint workout. Go unbroken if possible, but break before failure.

This is a posterior chain and core endurance test. Pace the runs and break up reps.

Balance technical lifting with gymnastics endurance while managing fatigue for the runs.

This is a running workout with a twist. Take care on the backwards runs.

Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.

This is a long chipper. Pace the runs and break up reps early.

This is a grip and endurance test. Break up reps and pace the runs.

Manage plate transitions and break up high-rep movements strategically.

This workout combines endurance running with heavy deadlifts. The key is to maintain good form on the deadlifts while managing the running intervals.

Technical overhead squats require perfect form. Break early and often to maintain quality.

Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.

This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.