Advanced strategy
Michael: train the right version of the test.
A practical starting point for athletes building toward the full Michael 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.
Go unbroken on sit-ups and back extensions. Push the runs.
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
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Unbroken reps if possible
Run hard every round
Sprint last 400m
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Back extensions: Explosive movement
Sit-ups: Fast, strict reps
Run: Fast cadence, strong finish
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.
Rx as written
Push for speed
Only scale if injured
Coach notes
Advanced success tips.
Tip 01
Sprint last run
Tip 02
Push hard on final round
Tip 03
Focus on breathing
Next step
Ready to take on Michael?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.