Bulger - Beginner Guide
Master the Bulger HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on sustainable pacing and scaled movements to complete all 10 rounds with good form.
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
Beginner Pacing Strategy
Aim for consistent 3:00-3:30 round times
Use the 150m run as active recovery
Keep transitions under 10 seconds
Break up gymnastics movements early to avoid failure
Beginner Movement Tips
C2B Pull-Ups: Sets of 3-4 or scale to regular pull-ups/jumping pull-ups
Front Squats: Unbroken or sets of 4+3, maintain upright torso
HSPU: Sets of 2-3 or scale to pike push-ups/box HSPU
Run: Steady 70% effort, don't sprint
Beginner 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.
Regular pull-ups instead of chest-to-bar
Reduce barbell to 95/65 lb
Pike push-ups or box HSPU instead of strict HSPU
Reduce rounds to 7-8
Reduce reps to 5 per movement
Beginner Success Tips
This is a shoulder endurance test - pace accordingly
Keep your barbell close for front squats
Breathe during the runs
Chalk before each round of pull-ups
Ready to Take on Bulger as a Beginner Athlete?
Use these beginner strategies to honor Canadian Forces Cpl. Nicholas Bulger with your best effort.