Ledesma - Beginner Guide
Master the Ledesma HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on modified movements and sustainable pacing to accumulate rounds without hitting failure.
Recommended Gear
- Parallettes
- Gymnastics rings
- Wrist wraps (for HSPU)
- Chalk
- Hand grips (optional for rings)
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 3-5 complete rounds
Rounds should take 4:00-6:00 each
Rest as needed on parallette HSPU
Keep moving on medicine ball cleans
Beginner Movement Tips
Parallette HSPU: Scale to box HSPU, pike push-ups, or regular push-ups
Toes-to-Rings: Scale to knees-to-elbows, knee raises, or sit-ups
Med Ball Cleans: Full squat clean, catch in squat position
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.
Box HSPU or pike push-ups instead of parallette HSPU
Knees-to-elbows or V-ups instead of toes-to-rings
Lighter medicine ball (14/10 lb)
Reduce time cap to 15 minutes
Reduce reps to 3-7-12
Beginner Success Tips
Parallette HSPU add significant range of motion
Toes-to-rings require strong grip and core
Medicine ball cleans are recovery movement
Set up equipment close together
Ready to Take on Ledesma as a Beginner Athlete?
Use these beginner strategies to honor Narcotics Detective Carlos Ledesma with your best effort.