Advanced strategy

Bulger: train the right version of the test.

A practical starting point for athletes building toward the full Bulger 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 with aggressive pacing while managing fatigue accumulation across shoulders and grip.

Recommended gear

Pacing

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

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

Movement

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

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

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 weight to barbell (155/105 lb) for extra challenge

Strict C2B pull-ups throughout

Deficit HSPU if feeling strong

Coach notes

Tip 01

This is a grip and shoulder burner - chalk liberally

Tip 02

Don't rest at the top of HSPU - complete reps efficiently

Tip 03

Front squats should feel light - keep elbows high

Tip 04

Push the runs to break up monotony

Tip 05

Stay mentally focused rounds 7-9 when fatigue peaks

Next step

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