Abbate - Advanced Guide
Master the Abbate HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack the runs aggressively while maintaining fast barbell cycling and minimal rest.
Recommended Gear
- Running shoes
- Weightlifting shoes (keep at barbell)
- Belt (for clean and jerks)
- Wrist wraps
- Chalk
- Knee sleeves
Choose Your Skill Level
Advanced Pacing Strategy
First mile: sub-7:00
First set of C&J: 1:30-2:00
800m: sub-3:30
Second set of C&J: 2:00-2:30
Final mile: sub-7:30
Total time goal: sub-21:00
Advanced Movement Tips
Runs: Hard pace, 85-90% effort, push through fatigue
Clean and Jerks: Large sets or quick singles, smooth cycling
Squat cleans, push jerks or split jerks
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Increase barbell to 185/125 lb
Squat clean thrusters instead of C&J
Add extra running distance
Add 15 more C&J in middle
Advanced Success Tips
This is a mental toughness workout
First mile should be strong but controlled
Clean and jerks require technical precision when tired
The 800m is where you can make up time
Final mile is all mental - push through
Ready to Take on Abbate as a Advanced Athlete?
Use these advanced strategies to honor U.S. Marine Corps Sgt. Matthew T. Abbate with your best effort.