Advanced strategy
Weaver: train the right version of the test.
A practical starting point for athletes building toward the full Weaver 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.
Attack this workout with aggressive pull-up sets and minimal rest while maintaining strict standards.
Recommended gear
- Hand grips (essential for volume)
- Chalk
- Thumb tape
- Wrist wraps (for push-ups)
- Athletic tape (for thumb protection)
Pacing
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target sub-5:00 round times (under 20:00 total)
Minimal rest between rounds (30-45 seconds)
Larger pull-up sets
Fast push-ups
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
L Pull-Ups: Unbroken or sets of 5+5, strict L-position
C2B Pull-Ups: Unbroken or sets of 8+7, butterfly kipping
Regular Pull-Ups: Unbroken or 10+10, butterfly kipping
Push-Ups: Unbroken sets, fast tempo
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.
Strict pull-ups for all variations
Deficit push-ups
Add weight vest (20/14 lb)
Add 5th round
Coach notes
Advanced success tips.
Tip 01
This is a grip and shoulder endurance test
Tip 02
L pull-ups require strong core - keep legs parallel
Tip 03
Butterfly kipping on C2B and regular saves energy
Tip 04
Push-ups should feel like rest
Tip 05
Mental game strong - rounds 3-4 are brutal
Next step
Ready to take on Weaver?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.