White - Advanced Guide
Master the White HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Push the pace on runs, minimize rest, and go unbroken where possible.
Choose Your Skill Level
Advanced Pacing Strategy
Run hard but controlled
Try for unbroken sets on TTB and lunges
Sprint last 400m
Advanced Movement Tips
Rope climbs: Fast, efficient technique
Toes-to-bar: Unbroken if possible
Lunges: Explosive movement
Advanced 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.
Rx as written
Only scale if form breaks down
Push for speed on last movements
Advanced Success Tips
Mental toughness is key
Keep moving on the runs
Push hard at the end
Ready to Take on White as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Sgt. Jeremy A. White with your best effort.