Beginner Strategy View Full WOD Details →

Hammer - Beginner Guide

Master the Hammer HERO WOD with beginner specific strategies, pacing tips, and scaling options.

Beginner Strategy Overview

Use the barbell complex as one continuous set per round, and break pull-ups into manageable chunks.

Recommended Gear

  • Weightlifting shoes
  • Hand grips (for pull-ups)
  • Wrist wraps
  • Belt (optional for barbell work)
  • Chalk
  • Knee sleeves

Choose Your Skill Level

Beginner Intermediate Advanced

Beginner Pacing Strategy

1

Aim for 3:00-4:00 per working round

2

Use full 90 seconds of rest

3

Barbell work should be unbroken if possible

4

Break pull-ups early

Beginner Movement Tips

1

Power Cleans: Smooth, full hip extension

2

Front Squats: Keep elbows high, control descent

3

Jerks: Push jerk or split jerk, full lockout

4

Pull-Ups: Sets of 5+5+10 or smaller, kipping acceptable

5

Rest: Walk around, shake out arms

Beginner 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.

1

Reduce barbell to 95/65 lb or 75/55 lb

2

Banded or jumping pull-ups

3

Reduce pull-ups to 12-15

4

Reduce to 4 rounds

5

Rest 2 minutes instead of 90 seconds

Beginner Success Tips

1

The barbell complex is 20 total reps - pace it

2

Keep barbell in front rack between cleans and squats

3

Pull-ups after leg work is challenging

4

This is longer than it appears

Ready to Take on Hammer as a Beginner Athlete?

Use these beginner strategies to honor U.S. Army 1st Sgt. Michael Bordelon with your best effort.

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