Abbate - Beginner Guide
Master the Abbate HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on sustainable running pace and safe barbell work. This is a long workout requiring patience.
Recommended Gear
- Running shoes
- Weightlifting shoes (keep at barbell)
- Belt (for clean and jerks)
- Wrist wraps
- Chalk
- Knee sleeves
Choose Your Skill Level
Beginner Pacing Strategy
First mile: 8:30-10:00 pace
First set of C&J: 3:00-4:00
800m: 4:30-5:30
Second set of C&J: 3:30-5:00
Final mile: 9:00-11:00
Total time goal: 28:00-35:00
Beginner Movement Tips
Runs: Conversational pace, save energy for barbell
Clean and Jerks: Sets of 3-5 reps, perfect technique, rest as needed
Focus on full hip extension on both clean and jerk
Beginner 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.
Reduce barbell to 115/75 lb or 95/65 lb
Reduce running to 800m-400m-800m
Reduce C&J reps to 15
Split jerks acceptable if easier than push jerks
Power cleans acceptable instead of squat cleans
Beginner Success Tips
155/105 lb is heavy for 21 reps, especially twice
Don't run too fast early
Clean and jerks under fatigue are dangerous - focus on form
This is a long workout - pace accordingly
Ready to Take on Abbate as a Beginner Athlete?
Use these beginner strategies to honor U.S. Marine Corps Sgt. Matthew T. Abbate with your best effort.