Moon - Advanced Guide
Master the Moon HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack this workout with fast rope climbs and aggressive unilateral snatch sets.
Recommended Gear
- Dumbbell
- Long socks or shin guards (for rope climbs)
- Wrist wraps
- Chalk
- Gymnastics grips (optional for rope)
- Knee sleeves
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-3:30 round times (under 25:00 total)
Minimal rest between rounds (20-30 seconds)
Fast DB snatches
Explosive rope climbs
Advanced Movement Tips
DB Split Snatches: 10 unbroken per arm, smooth cycling
Rope Climb: Fast ascent, legless technique if possible
Alternate feet efficiently on split snatches
Advanced 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.
Heavier dumbbell (50/35 lb)
Legless rope climbs
Add 8th round
Strict muscle snatches instead of split
Advanced Success Tips
This is a unique unilateral challenge
14 rope climbs with shoulder fatigue is brutal
Split snatches require explosive hip drive
Keep dumbbell close to body throughout
Mental toughness required - stay committed
Ready to Take on Moon as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Spc. Christopher Moon with your best effort.