Josh - Intermediate Guide
Master the Josh HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Technical overhead squats require perfect form. Break early and often to maintain quality.
Choose Your Skill Level
Intermediate Pacing Strategy
OHS will be the limiting factor - pace accordingly
Break OHS into singles or doubles maximum
Pull-ups in small sets to manage grip between OHS
Quality over speed on all movements
Intermediate Movement Tips
Overhead Squats: Singles or doubles, perfect form required
Focus on shoulder stability and hip mobility
Front squats + press acceptable if OHS breaks down
Pull-ups: Sets of 5-10, strict early to save grip
Rest as needed between sets to maintain form
Use snatch grip for OHS
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 weight significantly: 65/45 or 45/35
Front squats instead of overhead squats
Reduce OHS reps: 15-10-6
Reduce pull-ups: 30-20-12
Band-assisted pull-ups
Use PVC pipe to practice movement first
Intermediate Success Tips
Overhead squat mobility is crucial - warm up thoroughly
Perfect form is more important than speed
Consider significant scaling if OHS technique isn't solid
This workout rewards technical proficiency
Practice overhead position holds in warm-up
Ready to Take on Josh as a Intermediate Athlete?
Use these intermediate strategies to honor Army Staff Sergeant Joshua Hager with your best effort.