Beginner strategy
Loredo: train the right version of the test.
A practical starting point for athletes building toward the full Loredo 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.
Scale reps and break up sets. Focus on form.
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.
Move at a steady pace
Break up push-ups before failure
Walk if needed on the run
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Squats: Full depth, steady pace
Push-ups: Drop to knees if needed
Lunges: Step carefully, maintain balance
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 reps to 12-16 per movement
Shorten run to 200m
Knee push-ups
Coach notes
Beginner success tips.
Tip 01
Warm up legs and shoulders
Tip 02
Hydrate before starting
Tip 03
Don't rush early rounds
Next step
Ready to take on Loredo?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.