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

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.

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.

This workout is a shoulder and leg endurance test with every movement taxing the upper body. Smart pacing on the overhead lunges and strategic rest periods are crucial for completion.

This workout is deceptively brutal. The heavy clean and jerks sandwiched between long runs require careful energy management and technical proficiency under fatigue.

This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.

This workout totals 180 pull-ups (various styles) and 180 push-ups. The key is managing grip and shoulder fatigue while maintaining strict standards on the three pull-up variations.

This is one of the longest and most cardio-intensive Hero WODs. The combination of 3000m rowing, 150 burpees, 150 box jumps, and 2400m running requires exceptional aerobic capacity and mental toughness.

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.

The sandbag carries are the defining element of this workout. Managing grip and posterior chain fatigue while maintaining barbell cycling efficiency is the key to success.

The built-in rest periods allow for aggressive intensity on each round. The challenge is maintaining that intensity across all 10 rounds as fatigue accumulates.

The barbell complex creates serious leg and shoulder fatigue, while 100 total pull-ups test grip endurance. The 90-second rest periods allow for recovery between rounds.

This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.

This is a moderate-weight, high-rep workout that tests consistent pacing and work capacity. Managing grip fatigue and breathing rhythm are key.

This workout has a unique max-rep HSPU component, making it both a test of rounds completed and total HSPU volume. Strategy on the HSPU sets is critical.

The descending ladder format provides psychological relief as sets get smaller, but 150 reps of each movement creates serious cumulative fatigue. Pacing the first big set is critical.

This workout features 290 total back squats, making it one of the most leg-intensive Hero WODs. The rope climbs and farmers carries add grip and full-body fatigue. Pacing the squats is absolutely critical.

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.

This ground-based workout requires pacing control and mental toughness. The combination of bear crawls and broad jumps with burpee penalties creates unique fatigue patterns in the shoulders, core, and legs.

This workout tests unilateral strength, coordination, and grip endurance. The 14 rope climbs combined with 140 split snatches create serious shoulder and grip fatigue.

Despite appearing simple, this workout is deceptively brutal due to the high volume of squats and ring dips. Leg and tricep endurance are tested heavily.

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

This gymnastics-heavy workout requires strong shoulder endurance, core strength, and grip. The parallette HSPU is the limiting movement for most athletes.

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.