Beginner Strategy View Full WOD Details →

Michael - Beginner Guide

Master the Michael HERO WOD with beginner specific strategies, pacing tips, and scaling options.

Beginner Strategy Overview

Reduce reps and scale movements. Focus on steady movement.

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)

Choose Your Skill Level

Beginner Intermediate Advanced

Beginner Pacing Strategy

1

Run at a comfortable pace

2

Break up back extensions and sit-ups

3

Rest as needed

Beginner Movement Tips

1

Back extensions: Use mat if no GHD

2

Sit-ups: Use abmat if available

3

Run: Walk if needed

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.

1

Reduce reps to 25-30

2

Shorten run to 400m

3

Supermans instead of back extensions

Beginner Success Tips

1

Warm up lower back

2

Hydrate before starting

3

Don't rush early rounds

Ready to Take on Michael as a Beginner Athlete?

Use these beginner strategies to honor Lt. Michael McGreevy with your best effort.

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