Intermediate 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.
Attack the barbell complex efficiently and maintain consistent pull-up sets across rounds.
Recommended gear
- Weightlifting shoes
- Hand grips (for pull-ups)
- Wrist wraps
- Belt (optional for barbell work)
- Chalk
- Knee sleeves
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target 2:30-3:00 per working round
Use 60-90 seconds of rest
Smooth barbell transitions
Larger pull-up sets
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Power Cleans: Unbroken, touch-and-go
Front Squats: Unbroken, maintain upright torso
Jerks: Unbroken, consistent technique
Pull-Ups: Sets of 10+10 or 7+7+6, efficient kipping
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.
Reduce barbell to 115/75 lb if needed
Reduce pull-ups to 15 if necessary
Reduce to 4 rounds if struggling
Coach notes
Intermediate success tips.
Tip 01
Front squats will tax your legs - stay tight
Tip 02
Keep barbell close throughout complex
Tip 03
Pull-ups with fatigued shoulders requires strategy
Tip 04
Rounds 3-4 will be hardest
Next step
Ready to take on Hammer?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.