Morrison - Intermediate Guide
Master the Morrison HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the pace on the larger sets while maintaining quality movement throughout.
Recommended Gear
- Medicine ball
- Wall target
- Chalk
- Knee sleeves (for box jumps)
- Wrist wraps
- Running shoes
Choose Your Skill Level
Intermediate Pacing Strategy
Target total time of 18:00-25:00
First round (50 reps): 7:00-9:00
Minimize rest between movements
Larger sets early, smaller sets late
Intermediate Movement Tips
Wall Balls: Sets of 15-20 early, maintain rhythm
Box Jumps: Unbroken or large sets, step down
KB Swings: Sets of 15-20, powerful hip drive
Quick transitions
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.
Lighter wall ball (16/12 lb) if needed
Lower box (20/16") if necessary
Lighter KB (44/26 lb) if struggling
Intermediate Success Tips
First round is the hardest mentally
Wall balls require breathing rhythm
Step down from box to preserve Achilles
KB swings should feel manageable
Ready to Take on Morrison as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army Spc. Scott Morrison with your best effort.