Beginner strategy

Morrison: train the right version of the test.

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

Focus on consistent movement quality and strategic breaks to complete all 150 reps of each movement.

Recommended gear

Pacing

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

Aim for total time of 25:00-30:00

First round (50 reps each): 10:00-12:00

Don't go too hard on the 50s

Use descending reps as motivation

Movement

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

Wall Balls: Sets of 10-15, maintain rhythm and target height

Box Jumps: Step-ups acceptable, step down every rep

KB Swings: Sets of 10-15, American or Russian

Break movements before failure

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.

Lighter wall ball (14/10 lb)

Lower target (9/8 ft)

Lower box (20/16")

Lighter KB (35/26 lb)

Reduce ladder: 40-30-20-10 (100 reps each)

Russian KB swings instead of American

Coach notes

Tip 01

150 reps of each movement is serious volume

Tip 02

The 50s will feel brutal - pace accordingly

Tip 03

Sets get easier psychologically as they descend

Tip 04

Keep moving even if sets are small

Next step

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