Beginner strategy

Hammer: train the right version of the test.

A practical starting point for athletes building toward the full Hammer 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.

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

Recommended gear

Pacing

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

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

Use full 90 seconds of rest

Barbell work should be unbroken if possible

Break pull-ups early

Movement

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

Power Cleans: Smooth, full hip extension

Front Squats: Keep elbows high, control descent

Jerks: Push jerk or split jerk, full lockout

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

Rest: Walk around, shake out arms

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.

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

Banded or jumping pull-ups

Reduce pull-ups to 12-15

Reduce to 4 rounds

Rest 2 minutes instead of 90 seconds

Coach notes

Tip 01

The barbell complex is 20 total reps - pace it

Tip 02

Keep barbell in front rack between cleans and squats

Tip 03

Pull-ups after leg work is challenging

Tip 04

This is longer than it appears

Next step

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