Blake - Beginner Guide
Master the Blake HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on maintaining overhead position during lunges and breaking up movements to preserve shoulder capacity.
Recommended Gear
- Wrist wraps (for handstand push-ups)
- Knee sleeves (for lunges)
- Chalk
- Gymnastics grips (optional)
- Running shoes
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 8:00-10:00 round times
Rest 1:00-1:30 between rounds
Overhead lunges are the limiting factor - pace accordingly
Break wall balls and HSPU early and often
Beginner Movement Tips
OH Lunges: Sets of 10-20 feet, rest with plate on shoulders
Box Jumps: Step-ups acceptable, step down every rep
Wall Balls: Sets of 10+10 or 7+7+6
HSPU: Sets of 2-3 or scale to pike push-ups/box HSPU
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 plate to 25/10 lb or use empty barbell
Lower box to 20/16"
Lighter wall ball (14/10 lb)
Pike push-ups or box HSPU
Reduce rounds to 3
Reduce distance to 50 feet on lunges
Beginner Success Tips
Overhead lunges will destroy your shoulders - start conservative
Lock out elbows fully overhead during lunges
Keep torso upright during lunges
Chalk plate before overhead work
Ready to Take on Blake as a Beginner Athlete?
Use these beginner strategies to honor U.S. Navy Senior Chief David Blake McLendon with your best effort.