Intermediate strategy

Morrison: train the right version of the test.

A practical starting point for athletes building toward the full Morrison 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 the pace on the larger sets while maintaining quality movement throughout.

Recommended gear

Pacing

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

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

Movement

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

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

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.

Lighter wall ball (16/12 lb) if needed

Lower box (20/16") if necessary

Lighter KB (44/26 lb) if struggling

Coach notes

Tip 01

First round is the hardest mentally

Tip 02

Wall balls require breathing rhythm

Tip 03

Step down from box to preserve Achilles

Tip 04

KB swings should feel manageable

Next step

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