Intermediate Strategy View Full WOD Details →

Michael - Intermediate Guide

Master the Michael HERO WOD with intermediate specific strategies, pacing tips, and scaling options.

Intermediate Strategy Overview

Push the pace but keep sets manageable.

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

Beginner Intermediate Advanced

Intermediate Pacing Strategy

1

Run at 80% effort

2

Break up reps into 2-3 sets

3

Keep transitions quick

Intermediate Movement Tips

1

Back extensions: Steady pace

2

Sit-ups: Fast, efficient reps

3

Run: Push last 400m

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 form breaks down

3

Push for a strong finish

Intermediate Success Tips

1

Keep core tight

2

Don't redline early

3

Save energy for last round

Ready to Take on Michael as a Intermediate Athlete?

Use these intermediate strategies to honor Lt. Michael McGreevy with your best effort.

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