Hammer - Intermediate Guide
Master the Hammer HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Attack the barbell complex efficiently and maintain consistent pull-up sets across rounds.
Recommended Gear
- Weightlifting shoes
- Hand grips (for pull-ups)
- Wrist wraps
- Belt (optional for barbell work)
- Chalk
- Knee sleeves
Choose Your Skill Level
Intermediate Pacing Strategy
Target 2:30-3:00 per working round
Use 60-90 seconds of rest
Smooth barbell transitions
Larger pull-up sets
Intermediate Movement Tips
Power Cleans: Unbroken, touch-and-go
Front Squats: Unbroken, maintain upright torso
Jerks: Unbroken, consistent technique
Pull-Ups: Sets of 10+10 or 7+7+6, efficient kipping
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 115/75 lb if needed
Reduce pull-ups to 15 if necessary
Reduce to 4 rounds if struggling
Intermediate Success Tips
Front squats will tax your legs - stay tight
Keep barbell close throughout complex
Pull-ups with fatigued shoulders requires strategy
Rounds 3-4 will be hardest
Ready to Take on Hammer as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army 1st Sgt. Michael Bordelon with your best effort.