Intermediate 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.
Push the pace while maintaining quality movement standards across all 10 rounds.
Recommended gear
- Hand grips (for chest-to-bar pull-ups)
- Wrist wraps (for handstand push-ups)
- Chalk
- Running shoes
- Knee sleeves (for front squats)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target 2:30-3:00 round times
Run at 75-80% effort
Minimize rest between movements
Plan your breaks on gymnastics movements
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
C2B Pull-Ups: Unbroken or quick sets of 4+3
Front Squats: Unbroken, focus on smooth cycling
HSPU: Sets of 4+3 or 3+2+2, consistent across rounds
Run: Strong but controlled pace
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
Reduce barbell to 115/75 lb if needed
Scale HSPU to abmat or reduce ROM
Reduce rounds to 8-9 if necessary
Coach notes
Intermediate success tips.
Tip 01
The front squats will tax your shoulders - stay tight
Tip 02
Don't sprint the runs but keep them crisp
Tip 03
Use a false grip on C2B if comfortable
Tip 04
Shake out arms during runs
Next step
Ready to take on Bulger?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.