Advanced strategy

Blake: train the right version of the test.

A practical starting point for athletes building toward the full Blake 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.

Maintain aggressive pacing throughout while managing cumulative shoulder fatigue across 240 total reps of overhead/pressing work.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

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

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

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

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

Add weight to plate (55/35 lb) for extra challenge

Deficit HSPU

Higher box (30/24")

Add 5th round

Coach notes

Tip 01

This is 400 feet of overhead walking lunges total

Tip 02

Grip strength matters - chalk the plate

Tip 03

Don't lock out arms on wall balls - stay in rhythm

Tip 04

HSPU should feel manageable - if struggling, break early

Tip 05

Mental toughness required rounds 3-4

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.