Intermediate strategy
Badger: train the right version of the test.
A practical starting point for athletes building toward the full Badger HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
Balance technical lifting with gymnastics endurance while managing fatigue for the runs.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
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
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
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
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
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
Coach notes
Intermediate success tips.
Tip 01
Technique is crucial on squat cleans - don't sacrifice form
Tip 02
Grip management is key between cleans and pull-ups
Tip 03
Use proper warm-up for Olympic lifting
Tip 04
This workout rewards technical proficiency
Tip 05
Consider wrist wraps and chalk
Next step
Ready to take on Badger?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.