Blake - Advanced Guide
Master the Blake HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Maintain aggressive pacing throughout while managing cumulative shoulder fatigue across 240 total reps of overhead/pressing work.
Recommended Gear
- Wrist wraps (for handstand push-ups)
- Knee sleeves (for lunges)
- Chalk
- Gymnastics grips (optional)
- Running shoes
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-6:00 round times (under 24:00 total)
Minimal rest between rounds (30-45 seconds)
Attack box jumps with speed
Efficient wall ball cycling
Advanced Movement Tips
OH Lunges: Large sets (30-50 feet), minimal breaks
Box Jumps: Unbroken, fast rebounding or step down
Wall Balls: Unbroken or 15+5, smooth cycling
HSPU: 10 unbroken or 5+5, strict form
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.
Add weight to plate (55/35 lb) for extra challenge
Deficit HSPU
Higher box (30/24")
Add 5th round
Advanced Success Tips
This is 400 feet of overhead walking lunges total
Grip strength matters - chalk the plate
Don't lock out arms on wall balls - stay in rhythm
HSPU should feel manageable - if struggling, break early
Mental toughness required rounds 3-4
Ready to Take on Blake as a Advanced Athlete?
Use these advanced strategies to honor U.S. Navy Senior Chief David Blake McLendon with your best effort.