Holbrook - Beginner Guide
Master the Holbrook HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Use each round as a mini sprint workout, but pace yourself knowing there are 10 rounds total.
Recommended Gear
- Hand grips (for pull-ups)
- Wrist wraps
- Chalk
- Running shoes
- Knee sleeves
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 1:30-2:00 per working round
Use full 60 seconds of rest
Consistent effort across all rounds
Don't burn out in first 3-4 rounds
Beginner Movement Tips
Thrusters: Unbroken if possible, focus on smooth cycling
Pull-Ups: Sets of 5+5 or smaller, kipping acceptable
Sprint: 80-85% effort, not all-out
Rest: Walk around, shake out arms and legs
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.
Reduce thruster weight to 95/65 lb or 75/55 lb
Banded or jumping pull-ups
Run 100m instead of sprint
Reduce to 8 rounds
Rest 90 seconds instead of 60
Beginner Success Tips
The rest periods are generous - use them wisely
Thrusters should feel manageable - go lighter if needed
Sprint form breaks down when tired - focus on it
This is longer than it seems - pace accordingly
Ready to Take on Holbrook as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army Capt. Jason Holbrook with your best effort.