Intermediate 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.

Push the pace on rope climbs while maintaining efficient unilateral snatch technique.

Recommended gear

Pacing

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

Target 3:30-4:30 round times

Rest 30-45 seconds between rounds

Smooth DB snatches

Efficient rope climbs

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 or 10 unbroken per arm

Rope Climb: Efficient technique, strong leg wrap

Consistent split stance (alternate feet each round)

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 (30/20 lb) if needed

Reduce rounds to 6 if struggling

Reduce rope climb to 12 feet if necessary

Coach notes

Tip 01

Grip fatigue accumulates from DB and rope

Tip 02

Split snatches with same-side DB and lead foot feels awkward

Tip 03

Rope climbs will tax already fatigued shoulders

Tip 04

Chalk liberally

Next step

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