White - Beginner Guide
Master the White HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Scale rope climbs and reps. Focus on steady movement.
Choose Your Skill Level
Beginner Pacing Strategy
Run at a comfortable pace
Break up reps into small sets
Rest as needed between movements
Beginner Movement Tips
Rope climbs: Use rope pulls or lay-to-stand
Toes-to-bar: Knees-to-chest or hanging knee raises
Lunges: Use lighter plate or bodyweight
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.
Reduce rounds to 3-4
Lighter plate
Shorten run to 200m
Beginner Success Tips
Hydrate well
Warm up grip and shoulders
Don't rush the runs
Ready to Take on White as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army Sgt. Jeremy A. White with your best effort.