Moore - Intermediate Guide
Master the Moore HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push for 3-4 complete rounds while accumulating strong HSPU numbers.
Recommended Gear
- Long socks or shin guards (for rope climbs)
- Wrist wraps (for HSPU)
- Chalk
- Running shoes
- Gymnastics grips (optional)
Choose Your Skill Level
Intermediate Pacing Strategy
Target 5:00-6:00 round times
Efficient rope climbs
Run at 75-80% effort
Strategic HSPU sets
Intermediate Movement Tips
Rope Climb: Efficient technique, strong leg wrap
Run: Controlled moderate pace
Max HSPU: Sets of 10-15, rest briefly, repeat for 2-3 sets
Aim for 20-30 total HSPU per 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.
Abmat HSPU if strict is too difficult
Reduce rope climb to 12 feet if needed
Reduce run to 300m if necessary
Set HSPU goal per round (e.g., 25)
Intermediate Success Tips
Rope climbs will smoke your shoulders before HSPU
Strategic rest on HSPU maximizes total reps
Use run to recover and plan HSPU strategy
Track both rounds AND total HSPU
Ready to Take on Moore as a Intermediate Athlete?
Use these intermediate strategies to honor Officer David S. Moore with your best effort.