Intermediate strategy
Griff: train the right version of the test.
A practical starting point for athletes building toward the full Griff HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
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)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at 80% effort
Backwards run at steady pace
Push last 200m
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Run: Fast cadence
Backwards run: Use arms for balance
Transitions: Move quickly
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
Rx as written
Only scale if needed
Push for a strong finish
Coach notes
Intermediate success tips.
Tip 01
Keep breathing steady
Tip 02
Don't redline on backwards run
Tip 03
Save a little for the last 800m
Next step
Ready to take on Griff?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.