Intermediate strategy
Ship: train the right version of the test.
A practical starting point for athletes building toward the full Ship 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.
Break up reps, keep moving, and manage transitions.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Run at 70-80% effort
Break barbell sets into 2-3 sets
Quick transitions between movements
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Squat cleans: Touch and go early, singles later
Burpee box jumps: Step down for safety
KB swings: Unbroken if possible
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.
Reduce weights if needed
Keep run at 400m
Step down from box jumps
Coach notes
Intermediate success tips.
Tip 01
Chalk up for grip
Tip 02
Keep breathing steady
Tip 03
Save energy for last round
Next step
Ready to take on Ship?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.