Beginner strategy
Josh: train the right version of the test.
A practical starting point for athletes building toward the full Josh 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.
Technical overhead squats require perfect form. Break early and often to maintain quality.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
OHS will be the limiting factor - pace accordingly
Break OHS into singles or doubles maximum
Pull-ups in small sets to manage grip between OHS
Quality over speed on all movements
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Overhead Squats: Singles or doubles, perfect form required
Focus on shoulder stability and hip mobility
Front squats + press acceptable if OHS breaks down
Pull-ups: Sets of 5-10, strict early to save grip
Rest as needed between sets to maintain form
Use snatch grip for OHS
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 weight significantly: 65/45 or 45/35
Front squats instead of overhead squats
Reduce OHS reps: 15-10-6
Reduce pull-ups: 30-20-12
Band-assisted pull-ups
Use PVC pipe to practice movement first
Coach notes
Beginner success tips.
Tip 01
Overhead squat mobility is crucial - warm up thoroughly
Tip 02
Perfect form is more important than speed
Tip 03
Consider significant scaling if OHS technique isn't solid
Tip 04
This workout rewards technical proficiency
Tip 05
Practice overhead position holds in warm-up
Next step
Ready to take on Josh?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.