Holbrook - Intermediate Guide
Master the Holbrook HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Attack each round with high intensity while managing cumulative fatigue.
Recommended Gear
- Hand grips (for pull-ups)
- Wrist wraps
- Chalk
- Running shoes
- Knee sleeves
Choose Your Skill Level
Intermediate Pacing Strategy
Target 1:15-1:45 per working round
Use full rest periods early, may shorten later
Maintain thruster quality
Strong pull-up sets
Intermediate Movement Tips
Thrusters: Unbroken, smooth barbell cycling
Pull-Ups: Unbroken or sets of 6+4, efficient kipping
Sprint: 90% effort, full acceleration
Rest: Active recovery, controlled breathing
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 thruster weight to 95/65 lb if needed
Reduce to 9 rounds if struggling
Rest 75 seconds if necessary
Intermediate Success Tips
The intervals add up - don't go all-out too early
Thruster breathing is key
Save a little for the sprint each round
Rounds 6-8 will be the hardest mentally
Ready to Take on Holbrook as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army Capt. Jason Holbrook with your best effort.