Weaver - Beginner Guide
Master the Weaver HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on sustainable sets and modified pull-up variations to complete all 4 rounds.
Recommended Gear
- Hand grips (essential for volume)
- Chalk
- Thumb tape
- Wrist wraps (for push-ups)
- Athletic tape (for thumb protection)
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 6:00-8:00 round times
Rest 1:00-1:30 between rounds
Small sets to avoid failure
Consistent push-up quality
Beginner Movement Tips
L Pull-Ups: Scale to tuck pull-ups or banded pull-ups, sets of 2-3
C2B Pull-Ups: Scale to regular pull-ups, sets of 3-5
Regular Pull-Ups: Sets of 5+5+10 or smaller
Push-Ups: Sets of 5-8, maintain quality, incline if needed
Beginner Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Banded or jumping pull-ups for all variations
L-sits can be tucked
Regular pull-ups instead of C2B
Incline push-ups
Reduce rounds to 3
Reduce reps: 7 L-pulls, 10 C2B, 15 regular, 12 push-ups each set
Beginner Success Tips
180 pull-ups total - this is serious volume
L pull-ups are extremely challenging
Break early and often
Shake out arms frequently
Ready to Take on Weaver as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army 1st Lt. Todd W. Weaver with your best effort.