Intermediate Strategy View Full WOD Details →

White - Intermediate Guide

Master the White HERO WOD with intermediate specific strategies, pacing tips, and scaling options.

Intermediate Strategy Overview

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)

Choose Your Skill Level

Beginner Intermediate Advanced

Intermediate Pacing Strategy

1

Run at 70-80% effort

2

Break rope climbs into singles

3

Quick transitions between movements

Intermediate Movement Tips

1

Rope climbs: Use legs efficiently

2

Toes-to-bar: Break into 2-3 sets

3

Lunges: Unbroken if possible

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.

1

Reduce rounds if needed

2

Keep run at 400m

3

Use lighter plate if needed

Intermediate Success Tips

1

Chalk up for grip

2

Keep breathing steady

3

Save energy for last round

Ready to Take on White as a Intermediate Athlete?

Use these intermediate strategies to honor U.S. Army Sgt. Jeremy A. White with your best effort.

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