Hammer - Advanced Guide
Master the Hammer HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Minimize working time per round and potentially reduce rest periods if feeling strong.
Recommended Gear
- Weightlifting shoes
- Hand grips (for pull-ups)
- Wrist wraps
- Belt (optional for barbell work)
- Chalk
- Knee sleeves
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-2:30 per working round
May only need 60-75 seconds rest
Fast barbell cycling
Large pull-up sets
Advanced Movement Tips
Power Cleans: Fast touch-and-go cycling
Front Squats: Unbroken, fast tempo
Jerks: Unbroken, powerful hip drive
Pull-Ups: Unbroken or 10+10, butterfly or fast kipping
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Increase barbell to 155/105 lb or 185/125 lb
Strict pull-ups or chest-to-bar pull-ups
Reduce rest to 60 seconds
Add 6th round
Advanced Success Tips
This is a barbell cycling and grip endurance test
Keep barbell moving smoothly through complex
Pull-ups should be unbroken if possible
Use rest wisely - controlled breathing
Mental focus required - stay committed each round
Ready to Take on Hammer as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army 1st Sgt. Michael Bordelon with your best effort.