Moore - Advanced Guide
Master the Moore HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Target 4-5+ rounds while maintaining high HSPU volume per round.
Recommended Gear
- Long socks or shin guards (for rope climbs)
- Wrist wraps (for HSPU)
- Chalk
- Running shoes
- Gymnastics grips (optional)
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-5:00 round times
Fast rope climbs
Run at 85% effort
Aggressive HSPU sets
Advanced Movement Tips
Rope Climb: Fast ascent, controlled descent or drop
Run: Hard pace, use to spike heart rate
Max HSPU: Large sets (15-25), minimal rest between sets
Aim for 30-50 total HSPU per round
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.
Legless rope climbs
Deficit HSPU or strict HSPU
Increase run to 600m
Set ambitious HSPU goal (e.g., 40+ per round)
Advanced Success Tips
This is both a volume and rounds competition
Rope climbs require explosive power when fatigued
HSPU strategy: go hard early, maintain late
Track both metrics - rounds completed AND total HSPU
Mental toughness required - HSPU to failure is brutal
Ready to Take on Moore as a Advanced Athlete?
Use these advanced strategies to honor Officer David S. Moore with your best effort.