Small - Advanced Guide
Master the Small HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack this workout with aggressive pacing while managing fatigue across 45+ minutes of work.
Recommended Gear
- Rowing machine
- Running shoes
- Knee sleeves (for box jumps)
- Water bottle
- Chalk
- Wrist wraps (optional)
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-12:00 round times (under 36:00 total)
Minimal rest between rounds (1:00-1:30)
Row: Sub-2:00/500m pace
Hard consistent effort
Advanced Movement Tips
Row: Strong pace, 85% effort, smooth strokes
Burpees: Large sets (15-20), fast tempo
Box Jumps: Rebounding or step down, unbroken sets
Run: Hard pace, 85-90% effort
Advanced 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.
Add 4th round for ultimate challenge
Higher box (30/24")
Strict burpees (chest and thighs to deck)
Faster target pace
Advanced Success Tips
This is an absolute grinder
Row pacing is critical - consistent splits
Burpees require mental toughness
Box jumps: rebound if strong, step down if fatigued
Push the runs - they break monotony
Nutrition matters - consider fuel before/during
Ready to Take on Small as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Staff Sgt. Marc Small with your best effort.