Intermediate 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.

Push the pace on bear crawls while maintaining explosive broad jumps and efficient burpees.

Recommended gear

Pacing

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

Target 3:00-4:00 round times

Minimize rest between rounds

Move with urgency but maintain form

Consistent burpee pace throughout

Movement

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

Bear Crawl: Strong, steady pace, focus on distance per stride

Broad Jumps: Explosive jumps, aim for max distance each rep

Burpees: Quick chest-to-deck burpees, efficient movement

Consider using vest for added challenge

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.

Use 14/10 lb vest if full RX feels too heavy

Reduce to 4 rounds if needed

Scale burpees to 2 reps if maintaining pace

Coach notes

Tip 01

Bear crawls will gas your shoulders fast

Tip 02

Focus on hip extension on broad jumps

Tip 03

Keep burpees crisp - don't waste energy

Tip 04

Shake out arms between movements

Next step

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