Intermediate 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.
Do the full 66 reps with lighter loads or a few substitutions where you need them. The pull-ups and double-unders arrive after 330 reps, so plan for them.
Recommended gear
- Chalk
- Jump rope sized for double-unders
- Hand grips (for pull-ups and knees-to-elbows)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Even sets: 3 × 22 or 6 × 11 per movement
Short, planned rests between sets
Keep the first five movements controlled
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Deadlift: flat back, bar close to the legs
Kettlebell swing: drive with the hips
Wall-ball: catch into the squat and throw in one motion
Burpees: a steady step-in, step-out pace if needed
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.
Full reps, lighter loads
Band-assisted or jumping pull-ups if your sets get short
Single-unders for part of the double-unders
Coach notes
Intermediate success tips.
Tip 01
Chalk before the pull-ups
Tip 02
Sit-ups come straight after knees-to-elbows, so pace both
Tip 03
Don't sprint the deadlifts and box jumps
Next step
Ready to take on The Don?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.