Bulger - Advanced Guide
Master the Bulger HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack this workout with aggressive pacing while managing fatigue accumulation across shoulders and grip.
Recommended Gear
- Hand grips (for chest-to-bar pull-ups)
- Wrist wraps (for handstand push-ups)
- Chalk
- Running shoes
- Knee sleeves (for front squats)
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-2:30 round times (under 25:00 total)
Run at 85-90% effort
Minimal transitions - move with purpose
Strategic breaks only as needed
Advanced Movement Tips
C2B Pull-Ups: Unbroken all rounds, use butterfly if possible
Front Squats: Unbroken, fast cycling from rack position
HSPU: 7 unbroken or sets of 4+3, maintain strict lockout
Run: Hard pace, use to spike heart rate
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Add weight to barbell (155/105 lb) for extra challenge
Strict C2B pull-ups throughout
Deficit HSPU if feeling strong
Advanced Success Tips
This is a grip and shoulder burner - chalk liberally
Don't rest at the top of HSPU - complete reps efficiently
Front squats should feel light - keep elbows high
Push the runs to break up monotony
Stay mentally focused rounds 7-9 when fatigue peaks
Ready to Take on Bulger as a Advanced Athlete?
Use these advanced strategies to honor Canadian Forces Cpl. Nicholas Bulger with your best effort.