Beginner strategy

Holbrook: train the right version of the test.

A practical starting point for athletes building toward the full Holbrook 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 each round as a mini sprint workout, but pace yourself knowing there are 10 rounds total.

Recommended gear

Pacing

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

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

Movement

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

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

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 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

Coach notes

Tip 01

The rest periods are generous - use them wisely

Tip 02

Thrusters should feel manageable - go lighter if needed

Tip 03

Sprint form breaks down when tired - focus on it

Tip 04

This is longer than it seems - pace accordingly

Next step

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