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.
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
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.