Small - Beginner Guide
Master the Small HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on sustainable pacing and completing all movements safely. This is an endurance test.
Recommended Gear
- Rowing machine
- Running shoes
- Knee sleeves (for box jumps)
- Water bottle
- Chalk
- Wrist wraps (optional)
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 15:00-20:00 round times
Rest 2:00-3:00 between rounds
Row: 2:15-2:30/500m pace
Conservative effort throughout
Beginner Movement Tips
Row: Steady sustainable pace, 70-75% effort
Burpees: Sets of 10 or smaller, step back/forward acceptable
Box Jumps: Step-ups acceptable, step down every rep
Run: Easy conversational pace, 70% effort
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.
Reduce to 2 rounds
Reduce distances: Row 750m, Run 600m
Reduce reps: 35 burpees, 35 box jumps
Lower box (20/16")
Step-ups instead of box jumps
Increase time cap to 60 minutes
Beginner Success Tips
This is LONG - pace conservatively
Hydrate before and during (if possible)
Mental game is huge - break into small chunks
The burpees and box jumps will destroy your legs after rowing
Ready to Take on Small as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army Staff Sgt. Marc Small with your best effort.