Beginner 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.
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)
Pacing
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Aim for 6:00-8:00 round times
Rest 1:00-1:30 between rounds
Small sets to avoid failure
Consistent push-up quality
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: 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
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.
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
Coach notes
Beginner success tips.
Tip 01
180 pull-ups total - this is serious volume
Tip 02
L pull-ups are extremely challenging
Tip 03
Break early and often
Tip 04
Shake out arms frequently
Next step
Ready to take on Weaver?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.