Moon - Intermediate Guide
Master the Moon HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the pace on rope climbs while maintaining efficient unilateral snatch technique.
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
Intermediate Pacing Strategy
Target 3:30-4:30 round times
Rest 30-45 seconds between rounds
Smooth DB snatches
Efficient rope climbs
Intermediate Movement Tips
DB Split Snatches: Sets of 5+5 or 10 unbroken per arm
Rope Climb: Efficient technique, strong leg wrap
Consistent split stance (alternate feet each round)
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.
Lighter dumbbell (30/20 lb) if needed
Reduce rounds to 6 if struggling
Reduce rope climb to 12 feet if necessary
Intermediate Success Tips
Grip fatigue accumulates from DB and rope
Split snatches with same-side DB and lead foot feels awkward
Rope climbs will tax already fatigued shoulders
Chalk liberally
Ready to Take on Moon as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army Spc. Christopher Moon with your best effort.