Abbate - Intermediate Guide
Master the Abbate HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the runs at moderate pace while maintaining efficient barbell cycling.
Recommended Gear
- Running shoes
- Weightlifting shoes (keep at barbell)
- Belt (for clean and jerks)
- Wrist wraps
- Chalk
- Knee sleeves
Choose Your Skill Level
Intermediate Pacing Strategy
First mile: 7:30-8:30
First set of C&J: 2:00-3:00
800m: 3:30-4:30
Second set of C&J: 2:30-3:30
Final mile: 8:00-9:30
Total time goal: 23:30-29:00
Intermediate Movement Tips
Runs: Controlled moderate pace, 75-80% effort
Clean and Jerks: Sets of 5-7 reps, smooth cycling, quick singles acceptable
Squat cleans if comfortable, power cleans acceptable
Intermediate 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 barbell to 135/95 lb if needed
Reduce running to 800m-600m-800m if necessary
Power cleans instead of squat cleans
Intermediate Success Tips
The second set of C&J is much harder than the first
Don't go unbroken on C&J unless very comfortable
Final mile will feel brutal - embrace it
Hydrate before starting
Ready to Take on Abbate as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Marine Corps Sgt. Matthew T. Abbate with your best effort.