Intermediate 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.
Balance speed with form. Push the pace on runs while maintaining good deadlift technique.
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
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at 80% effort - you need to maintain this pace
Touch and go deadlifts for the first 10 reps
Break deadlifts into sets of 3-4 as they get heavier
Use the runs as active recovery
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 early, reset for heavier sets
Running: Push the pace but don't sprint
Transitions: Be efficient but don't rush setup
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 weight to 225/155 lb if needed
Keep running distance as prescribed
Break deadlifts into sets of 2-3 for heavier reps
Coach notes
Intermediate success tips.
Tip 01
Chalk your hands for the deadlifts
Tip 02
Focus on hip hinge movement
Tip 03
Keep your core tight throughout
Tip 04
Use the runs to shake out your legs
Next step
Ready to take on Bull?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.