Moon - Beginner Guide
Master the Moon HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on mastering the unilateral snatch movement and modified rope climbs.
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
Beginner Pacing Strategy
Aim for 4:00-5:00 round times
Rest 45-60 seconds between rounds
Take time on split snatches - technique matters
Rope climbs are the limiting factor
Beginner Movement Tips
DB Split Snatches: Sets of 5+5 per arm, alternate lead foot
Rope Climb: Scale to lying rope climbs, rope pulls, or 5 pull-ups
Full hip and overhead extension on snatches
Beginner 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.
Lighter dumbbell (25/15 lb or 20/10 lb)
Reduce rope climb to 10 feet or scale to pulls
Reduce rounds to 5
Reduce reps to 7 per arm
DB hang power snatch (no split) if coordination difficult
Beginner Success Tips
Split snatches require coordination and balance
Alternate which foot goes forward on split
14 rope climbs total is serious volume
This is a grip destroyer
Ready to Take on Moon as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army Spc. Christopher Moon with your best effort.