Beginner 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.

Focus on sustainable pacing and completing all movements safely. This is an endurance test.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

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

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

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

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

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 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

Coach notes

Tip 01

This is LONG - pace conservatively

Tip 02

Hydrate before and during (if possible)

Tip 03

Mental game is huge - break into small chunks

Tip 04

The burpees and box jumps will destroy your legs after rowing

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.