Advanced strategy
Ship: train the right version of the test.
A practical starting point for athletes building toward the full Ship 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.
Push the pace on runs, minimize rest, and go unbroken where possible.
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.
Run hard but controlled
Try for unbroken sets on KB swings
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.
Squat cleans: Big sets, quick singles
Burpee box jumps: Explosive movement
KB swings: Unbroken if possible
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
Only scale if form breaks down
Push for speed on last movements
Coach notes
Advanced success tips.
Tip 01
Mental toughness is key
Tip 02
Keep moving on the runs
Tip 03
Push hard at the end
Next step
Ready to take on Ship?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.