Advanced strategy

Brenton: train the right version of the test.

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

Attack this workout aggressively while managing shoulder and wrist fatigue from the high volume of ground work.

Recommended gear

Pacing

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

Target sub-3:00 round times (under 15:00 total)

Minimal rest between rounds

Fast bear crawls without sacrificing form

Explosive broad jumps throughout

Movement

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

Bear Crawl: Maximum speed, powerful strides, hips low

Broad Jumps: Max distance jumps, land and immediately jump

Burpees: Fast chest-to-deck burpees, no pausing

Use 20/14 lb vest for full RX

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 heavier vest (30/20 lb) for extra challenge

Increase distance to 150 feet

Add 6th round

Coach notes

Tip 01

This is a mental grind - embrace the suck

Tip 02

Wrist mobility will be tested - warm up thoroughly

Tip 03

Keep broad jumps consistent - don't let distance drop

Tip 04

Use chalk on hands if sweaty

Tip 05

Stay low on bear crawls for maximum muscle engagement

Next step

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