Beginner 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.

Focus on efficient rope climbs and runs while accumulating HSPU reps without going to failure.

Recommended gear

Pacing

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

Aim for 2-3 complete rounds

Each round should take 6:00-8:00

Don't go to failure on HSPU

Rope climb is the limiting factor

Movement

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

Rope Climb: Scale to lying rope climbs, rope pulls, or 5 pull-ups

Run: Steady 70% effort, use to recover

Max HSPU: Sets of 3-8 reps, stop 2-3 reps shy of failure

Track total HSPU reps completed

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.

Reduce rope climb to 10 feet or scale to pulls/jumps

Pike push-ups or box HSPU instead of strict HSPU

Reduce run to 200m

Reduce time cap to 15 minutes

Set target HSPU reps (e.g., 8-10 per round)

Coach notes

Tip 01

Max-rep HSPU requires pacing discipline

Tip 02

Don't redline on first round of HSPU

Tip 03

Rope climbs will gas your grip for HSPU

Tip 04

Track HSPU total separately from rounds

Next step

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