Intermediate Strategy
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Griff - Intermediate Guide
Master the Griff HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the pace but stay safe.
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
Intermediate Pacing Strategy
1
Run at 80% effort
2
Backwards run at steady pace
3
Push last 200m
Intermediate Movement Tips
1
Run: Fast cadence
2
Backwards run: Use arms for balance
3
Transitions: Move quickly
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.
1
Rx as written
2
Only scale if needed
3
Push for a strong finish
Intermediate Success Tips
1
Keep breathing steady
2
Don't redline on backwards run
3
Save a little for the last 800m
Ready to Take on Griff as a Intermediate Athlete?
Use these intermediate strategies to honor SSgt. Travis L. Griffin with your best effort.