Beginner strategy

Moon: train the right version of the test.

A practical starting point for athletes building toward the full Moon HERO WOD. Use the plan, then adjust with a qualified coach when needed.

Choose your current level

Strategy overview

Your work starts with the right dose.

Focus on mastering the unilateral snatch movement and modified rope climbs.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

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

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

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

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

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

Coach notes

Tip 01

Split snatches require coordination and balance

Tip 02

Alternate which foot goes forward on split

Tip 03

14 rope climbs total is serious volume

Tip 04

This is a grip destroyer

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.