Small - Intermediate Guide
Master the Small HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push a moderate pace while managing leg fatigue across nearly an hour of work.
Recommended Gear
- Rowing machine
- Running shoes
- Knee sleeves (for box jumps)
- Water bottle
- Chalk
- Wrist wraps (optional)
Choose Your Skill Level
Intermediate Pacing Strategy
Target 12:00-15:00 round times
Rest 1:30-2:00 between rounds
Row: 2:00-2:15/500m pace
Controlled steady effort
Intermediate Movement Tips
Row: Strong sustainable pace, 75-80% effort
Burpees: Sets of 10-15, chest-to-deck
Box Jumps: Step-ups or jumps, step down
Run: Moderate pace, 75-80% effort
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.
Reduce to 2.5 rounds if needed
Reduce distances slightly if struggling
Lower box (20/16") if necessary
Intermediate Success Tips
This is an aerobic capacity test
Row pace matters - too fast early and you'll pay
Burpees after rowing are brutal
Box jumps with fatigued legs require focus
Stay mentally strong - this is a long grind
Ready to Take on Small as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army Staff Sgt. Marc Small with your best effort.