Intermediate 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.

Push the pace on the carries while maintaining efficient barbell cycling and jumping.

Recommended gear

Pacing

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

Target 5:00-6:00 round times

Rest 45-60 seconds between rounds

Move with purpose on carries

Quick transitions between movements

Movement

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

Sandbag Carry: Minimize breaks, strong pace, good posture

Push Press: Sets of 6+6 or unbroken, use hip drive

Box Jumps: Unbroken or sets of 6+6, step down

SDHP: Sets of 6+6 or unbroken, full 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.

Lighter sandbag (40/25 lb) if needed

Reduce barbell weights slightly

Reduce rounds to 5 if struggling

Coach notes

Tip 01

The carries accumulate to 2400m total with weight

Tip 02

Push presses should feel manageable - don't go too heavy

Tip 03

SDHP will burn your traps and grip

Tip 04

Keep moving during carries even if slow

Next step

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