Beginner strategy
Griff: train the right version of the test.
A practical starting point for athletes building toward the full Griff 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.
Shorten distances and walk if needed.
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
Walk backwards if needed
Focus on safety on backwards runs
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Run: Use arms for balance
Backwards run: Short, quick steps
Transitions: Turn carefully
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.
400m/200m distances
Walk if needed
Focus on form over speed
Coach notes
Beginner success tips.
Tip 01
Warm up legs and ankles
Tip 02
Be careful on backwards runs
Tip 03
Hydrate before starting
Next step
Ready to take on Griff?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.