Beginner 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.

Focus on maintaining overhead position during lunges and breaking up movements to preserve shoulder capacity.

Recommended gear

Pacing

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

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

Movement

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

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

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.

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

Coach notes

Tip 01

Overhead lunges will destroy your shoulders - start conservative

Tip 02

Lock out elbows fully overhead during lunges

Tip 03

Keep torso upright during lunges

Tip 04

Chalk plate before overhead work

Next step

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