Intermediate 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.
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)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target 5:00-6:00 round times
Efficient rope climbs
Run at 75-80% effort
Strategic HSPU sets
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
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
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
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)
Coach notes
Intermediate success tips.
Tip 01
Rope climbs will smoke your shoulders before HSPU
Tip 02
Strategic rest on HSPU maximizes total reps
Tip 03
Use run to recover and plan HSPU strategy
Tip 04
Track both rounds AND total HSPU
Next step
Ready to take on Moore?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.