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.
Choose Your Skill Level
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.