Blake - Intermediate Guide
Master the Blake HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the pace on box jumps and wall balls while managing overhead lunge fatigue strategically.
Recommended Gear
- Wrist wraps (for handstand push-ups)
- Knee sleeves (for lunges)
- Chalk
- Gymnastics grips (optional)
- Running shoes
Choose Your Skill Level
Intermediate Pacing Strategy
Target 6:00-8:00 round times
Rest 45-60 seconds between rounds
Move quickly through box jumps
Control breathing on wall balls
Intermediate Movement Tips
OH Lunges: Sets of 20-30 feet, minimize rest
Box Jumps: Unbroken, step down
Wall Balls: Sets of 10+10 or 15+5, maintain rhythm
HSPU: Sets of 5+5 or 4+3+3, consistent splits
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 plate to 35/15 lb if needed
Abmat HSPU if strict is too difficult
Reduce rounds to 3 if struggling
Intermediate Success Tips
The overhead lunges get exponentially harder each round
Don't go unbroken on lunges early - you'll pay later
Keep wall ball rhythm smooth
Shake out shoulders during box jumps
Ready to Take on Blake as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Navy Senior Chief David Blake McLendon with your best effort.