Arnie Strategy Guide
Master the Arnie HERO WOD with detailed pacing strategies, movement tips, and scaling options.
Strategy Overview
Manage plate transitions and break up high-rep movements strategically.
Pacing Strategy
Overhead lunges will be limiting factor - pace accordingly
Break all movements except maybe sit-ups
Plan transitions to give grip/shoulders a break
Expect 25-30 minute completion time
Movement-Specific Tips
OH Lunges: Hold plate overhead, break into sets of 5-7 per leg
Sit-ups: Can likely do unbroken with plate on chest
Back Extensions: Sets of 10-15, focus on quality
Push-ups: Sets of 10-20, go to knees if needed
Jump Squats: Sets of 10-25, control landing
Mountain Climbers: Count each leg, sets of 10-20
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.
Use 25/15lb plate
Reduce OH lunges to 15 each leg
Reduce other movements to 35 reps
Regular lunges instead of overhead
Knee push-ups
Step-ups instead of jump squats
Additional Success Tips
Grip will be challenged - chalk up
OH lunges require good shoulder mobility
Take time to set up each movement properly
This workout is about endurance, not speed
Consider gloves for better plate grip
Ready to Take on Arnie?
Use these strategies to honor Army Staff Sergeant Arnold Dahl with your best effort.