Advanced strategy
Small: train the right version of the test.
A practical starting point for athletes building toward the full Small 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.
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)
Pacing
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
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
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
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
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.
Add 4th round for ultimate challenge
Higher box (30/24")
Strict burpees (chest and thighs to deck)
Faster target pace
Coach notes
Advanced success tips.
Tip 01
This is an absolute grinder
Tip 02
Row pacing is critical - consistent splits
Tip 03
Burpees require mental toughness
Tip 04
Box jumps: rebound if strong, step down if fatigued
Tip 05
Push the runs - they break monotony
Tip 06
Nutrition matters - consider fuel before/during
Next step
Ready to take on Small?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.