Advanced strategy

Lazar: train the right version of the test.

A practical starting point for athletes building toward the full Lazar 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.

This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

Recommended gear

Pacing

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

Use the rest periods to fully recover for the next block.

The first two blocks are sprints, the last block is about muscular endurance.

Pace the row to be able to go straight to the gymnastics movements.

Movement

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

Bar muscle-ups: Break into small sets if needed to avoid failure.

Strict handstand push-ups: These will be very taxing. Maintain a good kip and rhythm.

Rowing: Find a pace that is challenging but allows for quick recovery.

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 calories on the row.

Scale bar muscle-ups to chest-to-bar pull-ups or regular pull-ups.

Scale strict handstand push-ups to pike push-ups or regular push-ups.

Coach notes

Tip 01

Warm up your shoulders and wrists thoroughly.

Tip 02

Have a plan for breaking up the gymnastics movements.

Tip 03

Stay hydrated throughout the workout.

Next step

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