Beginner 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.
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)
Pacing
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at a comfortable pace
Break up reps into small sets
Rest as needed between movements
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: Use lighter weight
Burpee box jumps: Step up if needed
KB swings: Use lighter bell
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.
Reduce rounds to 5-6
Lighter weights
Shorten run to 200m
Coach notes
Beginner success tips.
Tip 01
Hydrate well
Tip 02
Warm up posterior chain
Tip 03
Don't rush the runs
Next step
Ready to take on Ship?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.