Beginner strategy

The Don: train the right version of the test.

A practical starting point for athletes building toward the full The Don 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.

Cut the volume so you finish moving well. Halving the workout to 33 reps of each movement (330 reps) keeps every movement and the chipper format.

Recommended gear

Pacing

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

Plan 33 reps per movement, or fewer if your gym session is short

Break each movement into small sets, such as 3 × 11

Rest before your form slips, not after

Movement

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

Deadlift and thruster: an empty bar or light dumbbells

Box jump: lower box or step-ups

Knees-to-elbows: hanging knee raises

Pull-ups: ring rows or jumping pull-ups

Double-unders: single-unders

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.

33 reps of each movement instead of 66

Lighter barbell, kettlebell and medicine ball

Choose your substitutions before the clock starts

Coach notes

Tip 01

Set out all the equipment before you start

Tip 02

Write the movement order on a whiteboard

Tip 03

Count sets, not single reps

Next step

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