Beginner 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.

Focus on maintaining proper form on bear crawls and pacing the broad jumps to avoid early burnout.

Recommended gear

Pacing

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

Aim for 4:00-5:00 round times

Rest 30-60 seconds between rounds

Don't rush bear crawls - quality over speed

Keep burpees controlled and consistent

Movement

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

Bear Crawl: Keep hips low, knees off ground, steady pace

Broad Jumps: ~20 total jumps per round (4 sets of 5)

Burpees: 12 total per round (3 burpees × 4 sets), step back/forward

Measure/mark 100 feet to track progress

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 to 3-4 rounds

Reduce distance to 50-75 feet

Skip vest entirely

Do 2 burpees instead of 3 after each 5 jumps

Elevate hands for bear crawl if wrists hurt

Coach notes

Tip 01

This will crush your shoulders and wrists - prepare accordingly

Tip 02

Use gloves if training on rough surfaces

Tip 03

Keep core tight during bear crawls

Tip 04

Land softly on broad jumps to preserve legs

Next step

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