Intermediate 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.

Push the pace on box jumps and wall balls while managing overhead lunge fatigue strategically.

Recommended gear

Pacing

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

Target 6:00-8:00 round times

Rest 45-60 seconds between rounds

Move quickly through box jumps

Control breathing on wall balls

Movement

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

OH Lunges: Sets of 20-30 feet, minimize rest

Box Jumps: Unbroken, step down

Wall Balls: Sets of 10+10 or 15+5, maintain rhythm

HSPU: Sets of 5+5 or 4+3+3, consistent splits

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 35/15 lb if needed

Abmat HSPU if strict is too difficult

Reduce rounds to 3 if struggling

Coach notes

Tip 01

The overhead lunges get exponentially harder each round

Tip 02

Don't go unbroken on lunges early - you'll pay later

Tip 03

Keep wall ball rhythm smooth

Tip 04

Shake out shoulders during box jumps

Next step

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