Intermediate 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.

Push a moderate pace while managing leg fatigue across nearly an hour of work.

Recommended gear

Pacing

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

Target 12:00-15:00 round times

Rest 1:30-2:00 between rounds

Row: 2:00-2:15/500m pace

Controlled steady effort

Movement

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

Row: Strong sustainable pace, 75-80% effort

Burpees: Sets of 10-15, chest-to-deck

Box Jumps: Step-ups or jumps, step down

Run: Moderate pace, 75-80% 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 2.5 rounds if needed

Reduce distances slightly if struggling

Lower box (20/16") if necessary

Coach notes

Tip 01

This is an aerobic capacity test

Tip 02

Row pace matters - too fast early and you'll pay

Tip 03

Burpees after rowing are brutal

Tip 04

Box jumps with fatigued legs require focus

Tip 05

Stay mentally strong - this is a long grind

Next step

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