Beginner 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.
Focus on completing the workout with good form. Scale the weight and consider breaking up the deadlifts.
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
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at a comfortable pace - you'll be running a lot
Take your time with deadlifts - form over speed
Consider breaking deadlifts into smaller sets
Use the run intervals as recovery 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: Focus on perfect form, even if it means going slower
Running: Maintain a steady, sustainable pace
Transitions: Take time to set up properly for deadlifts
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 deadlift weight to 185/135 lb
Reduce running distance to 100m
Break deadlifts into smaller sets (2-3 reps)
Consider using a trap bar for deadlifts
Coach notes
Beginner success tips.
Tip 01
Warm up your posterior chain thoroughly
Tip 02
Stay hydrated throughout the workout
Tip 03
Focus on breathing during deadlifts
Tip 04
Don't rush the transitions
Next step
Ready to take on Bull?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.