Badger - Beginner Guide
Master the Badger HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Balance technical lifting with gymnastics endurance while managing fatigue for the runs.
Choose Your Skill Level
Beginner Pacing Strategy
Squat cleans should be done in small, consistent sets
Pull-ups will determine overall pace - manage grip
Use runs as active recovery between strength movements
Aim for consistent round times
Beginner Movement Tips
Squat Cleans: Sets of 3-5, focus on technique over speed
Power clean + front squat acceptable if squat clean breaks down
Pull-ups: Sets of 5-10, alternate strict and kipping
Runs: Moderate pace, 3:00-3:30 per 800m
Rest as needed between movements to maintain quality
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 weight: 75/55 or 65/45
Reduce reps: 20 squat cleans, 20 pull-ups
Power cleans instead of squat cleans
Band-assisted pull-ups or ring rows
Reduce runs to 400m
Reduce to 2 rounds
Beginner Success Tips
Technique is crucial on squat cleans - don't sacrifice form
Grip management is key between cleans and pull-ups
Use proper warm-up for Olympic lifting
This workout rewards technical proficiency
Consider wrist wraps and chalk
Ready to Take on Badger as a Beginner Athlete?
Use these beginner strategies to honor Navy Petty Officer Second Class Mark Carter with your best effort.