Intermediate 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.

Attack each round with high intensity while managing cumulative fatigue.

Recommended gear

Pacing

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

Target 1:15-1:45 per working round

Use full rest periods early, may shorten later

Maintain thruster quality

Strong pull-up sets

Movement

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

Thrusters: Unbroken, smooth barbell cycling

Pull-Ups: Unbroken or sets of 6+4, efficient kipping

Sprint: 90% effort, full acceleration

Rest: Active recovery, controlled breathing

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 if needed

Reduce to 9 rounds if struggling

Rest 75 seconds if necessary

Coach notes

Tip 01

The intervals add up - don't go all-out too early

Tip 02

Thruster breathing is key

Tip 03

Save a little for the sprint each round

Tip 04

Rounds 6-8 will be the hardest mentally

Next step

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