Advanced strategy

Moore: train the right version of the test.

A practical starting point for athletes building toward the full Moore 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.

Target 4-5+ rounds while maintaining high HSPU volume per round.

Recommended gear

Pacing

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

Target sub-5:00 round times

Fast rope climbs

Run at 85% effort

Aggressive HSPU sets

Movement

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

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

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.

Legless rope climbs

Deficit HSPU or strict HSPU

Increase run to 600m

Set ambitious HSPU goal (e.g., 40+ per round)

Coach notes

Tip 01

This is both a volume and rounds competition

Tip 02

Rope climbs require explosive power when fatigued

Tip 03

HSPU strategy: go hard early, maintain late

Tip 04

Track both metrics - rounds completed AND total HSPU

Tip 05

Mental toughness required - HSPU to failure is brutal

Next step

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