Advanced strategy

Collin: train the right version of the test.

A practical starting point for athletes building toward the full Collin 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.

Attack this workout with aggressive pacing on the carries while maintaining unbroken barbell sets and explosive box jumps.

Recommended gear

Pacing

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

Target sub-5:00 round times (under 30:00 total)

Minimal rest between rounds (30-45 seconds)

Fast sandbag carries with minimal breaks

Smooth barbell cycling

Movement

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

Sandbag Carry: Minimal breaks, strong running pace

Push Press: Unbroken, efficient cycling

Box Jumps: Unbroken, rebounding or step down

SDHP: Unbroken, powerful hip extension

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.

Heavier sandbag (70/50 lb)

Increase barbell weights (135/95 push press, 115/75 SDHP)

Higher box (30/24")

Add 7th round

Coach notes

Tip 01

This is a grip and posterior chain destroyer

Tip 02

Run with the sandbag - walking is for recovery only

Tip 03

Keep push presses crisp - don't muscle them

Tip 04

SDHP should be smooth and rhythmic

Tip 05

Mental toughness required - this is a long workout

Next step

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