Beginner 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.

Focus on completing the sandbag carries with good posture and breaking up the barbell work to maintain quality movement.

Recommended gear

Pacing

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

Aim for 6:00-8:00 round times

Rest 1:00-1:30 between rounds

Sandbag carry is the priority - don't rush it

Break all barbell movements early

Movement

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

Sandbag Carry: Bear hug position, upright posture, set down as needed

Push Press: Sets of 6+6 or 4+4+4, focus on hip drive

Box Jumps: Step-ups acceptable, step down every rep

SDHP: Sets of 6+6, keep bar close to body

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.

Lighter sandbag (30/20 lb) or use dumbbell/KB

Reduce barbell weights (95/65 push press, 75/45 SDHP)

Lower box (20/16")

Reduce distance to 200m

Reduce rounds to 4-5

Reduce reps to 8-10 per movement

Coach notes

Tip 01

Sandbag carries will tax your entire body

Tip 02

Keep sandbag high on chest, not low

Tip 03

Breathe during carries - don't hold breath

Tip 04

Chalk hands before each carry

Next step

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