Beginner Strategy View Full WOD Details →

Ship - Beginner Guide

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

Beginner Strategy Overview

Scale weights and reps. 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 reps into small sets

3

Rest as needed between movements

Beginner Movement Tips

1

Squat cleans: Use lighter weight

2

Burpee box jumps: Step up if needed

3

KB swings: Use lighter bell

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 rounds to 5-6

2

Lighter weights

3

Shorten run to 200m

Beginner Success Tips

1

Hydrate well

2

Warm up posterior chain

3

Don't rush the runs

Ready to Take on Ship as a Beginner Athlete?

Use these beginner strategies to honor Canadian Forces Sergeant Sean Ship with your best effort.

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