Advanced strategy
Bull: train the right version of the test.
A practical starting point for athletes building toward the full Bull 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 on both running and deadlifts. This is a test of both strength and endurance.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at 90% effort - this is a sprint workout
Touch and go deadlifts for most sets
Only break deadlifts when absolutely necessary
Minimize transition time
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Deadlifts: Touch and go for speed, reset only when needed
Running: Push the pace hard on each interval
Transitions: Be quick and efficient
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.
Use prescribed weight
Keep all distances as written
Only scale if form breaks down
Coach notes
Advanced success tips.
Tip 01
This workout heavily taxes the posterior chain
Tip 02
Mental toughness is key - keep pushing
Tip 03
Focus on explosive deadlifts
Tip 04
Use the runs to maintain heart rate
Next step
Ready to take on Bull?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.