Intermediate 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.
Maintain consistent pull-up sets across all variations while managing cumulative fatigue.
Recommended gear
- Hand grips (essential for volume)
- Chalk
- Thumb tape
- Wrist wraps (for push-ups)
- Athletic tape (for thumb protection)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target 5:00-6:00 round times
Rest 45-60 seconds between rounds
Strategic pull-up breaks
Larger push-up sets
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: Sets of 3+3+4 or 5+5, strict L-position
C2B Pull-Ups: Sets of 5+5+5, kipping acceptable
Regular Pull-Ups: Sets of 10+10 or 7+7+6, kipping
Push-Ups: Sets of 10+5 or 8+7, chest to deck
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.
Tuck pull-ups instead of L pull-ups if needed
Reduce to 3 rounds if struggling
Band assistance on L pull-ups only
Coach notes
Intermediate success tips.
Tip 01
L pull-ups will smoke your core and grip
Tip 02
Pace yourself - 4 rounds adds up fast
Tip 03
Push-ups are recovery movement
Tip 04
Chalk liberally
Next step
Ready to take on Weaver?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.