Beginner 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.

Focus on sustainable pacing and scaled movements to complete all 10 rounds with good form.

Recommended gear

Pacing

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

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

Movement

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

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

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.

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

Coach notes

Tip 01

This is a shoulder endurance test - pace accordingly

Tip 02

Keep your barbell close for front squats

Tip 03

Breathe during the runs

Tip 04

Chalk before each round of pull-ups

Next step

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