Hero WOD Guides, Pacing Charts, and Generator Pages
This hub connects benchmark-specific Hero WOD pages with deeper search-intent content: strategy, times by level, pacing charts, and a Hero WOD generator page that turns benchmark traffic into active product use.
Helen WOD strategy
Helen WOD Strategy for Faster Times
Helen WOD strategy for CrossFit athletes. Learn pacing, grip management, and transition tactics to lower your Helen time without blowing up early.
Helen WOD times beginner intermediate elite
Helen WOD Times: Beginner, Intermediate, Advanced, Elite
Helen WOD times for beginner, intermediate, advanced, and elite athletes. Compare expected ranges and learn what a strong Helen score looks like.
Tommy V WOD guide
Tommy V WOD Guide, Strategy & Scaling
Tommy V WOD guide with movement strategy, scaling advice, and practical pacing tips for wall balls, bike calories, and heavy barbell work.
Murph pacing chart
Murph Pacing Chart for All Levels
Murph pacing chart for beginner, intermediate, advanced, and elite athletes. Use round splits and partition targets to pace Murph better.
Badger WOD tips
Badger WOD Tips for Better Pacing
Badger WOD tips for smarter pacing, squat clean strategy, and pull-up management. Learn how to approach one of the most deceptive Hero WODs.
Hero WOD generator
Hero WOD Generator for CrossFit Training
Hero WOD generator for CrossFit athletes. Build benchmark-inspired sessions, prep workouts, and hero-style conditioning based on level and equipment.
fran wod
Fran WOD Guide — The Benchmark That Tells You Everything About Your Fitness
Complete Fran WOD guide. Beginner to elite finish times, pacing strategy, scaling options, and exactly how to prepare to go unbroken. Coach-written.
murph wod
Murph WOD Guide — Every Athlete's Question, Answered Honestly
Complete Murph WOD guide: times by level, partition strategies, vest programming, and how to pace 1-mile runs around 100 pull-ups, 200 push-ups, 300 air squats.
dt wod
DT WOD Guide — The Barbell Complex That Finds Every Weak Link
Complete DT WOD guide: 5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks at 155lb. Times by level, barbell cycling strategy, and scaling options.
grace wod
Grace WOD Guide — 30 Clean and Jerks and Everything You Need to Know
Complete Grace WOD guide: 30 clean and jerks for time at 135lb/95lb. Beginner to elite times, bar cycling strategy, how to break up the reps, and scaling.
Start from the benchmark, then build the training
Read the strategy, compare expected times, and then build your next Hero-style session using the WOD builder.