Intermediate Hero WODs

Workout:

• • 21-15-9 reps for time of:
• • Handstand Push-ups
• • Ring Dips
• • Push-ups

Equipment Needed:

Strategy Overview:

This is a push-dominant workout. Manage muscle fatigue and break up sets early.

Workout:

• • 1 mile Run
• • 2,000m Row
• • 1 mile Run

Equipment Needed:

Strategy Overview:

This is a pure engine test. Find a sustainable pace and stick to it.

Workout:

• • 3 rounds for time of:
• • 800m Run
• • 50 Back Extensions
• • 50 Sit-ups

Equipment Needed:

Strategy Overview:

This is a posterior chain and core endurance test. Pace the runs and break up reps.

Workout:

• • 100-foot Bear Crawl
• • 100-foot Standing Broad Jump (do 3 burpees after every 5 broad jumps)
• • Repeat for 5 rounds
• • Optional: 20/14 lb vest

Equipment Needed:

Strategy Overview:

This ground-based workout requires pacing control and mental toughness. The combination of bear crawls and broad jumps with burpee penalties creates unique fatigue patterns in the shoulders, core, and legs.

Workout:

• • 5 Parallette Handstand Push-Ups
• • 10 Toes-to-Rings
• • 15 Medicine Ball Cleans (20/14 lb)
• • AMRAP 20 minutes

Equipment Needed:

Strategy Overview:

This gymnastics-heavy workout requires strong shoulder endurance, core strength, and grip. The parallette HSPU is the limiting movement for most athletes.

Workout:

• • 15 Kettlebell Swings (53/35 lb)
• • 15 Power Cleans (95/65 lb)
• • 15 Box Jumps (24/20 in)
• • Repeat for 7 rounds

Equipment Needed:

Strategy Overview:

This is a moderate-weight, high-rep workout that tests consistent pacing and work capacity. Managing grip fatigue and breathing rhythm are key.

Workout:

• • 50 Squats
• • 25 Ring Dips
• • Repeat for 6 rounds

Equipment Needed:

Strategy Overview:

Despite appearing simple, this workout is deceptively brutal due to the high volume of squats and ring dips. Leg and tricep endurance are tested heavily.

Workout:

• • 50 Wall Ball Shots (20/14 lb to 10/9 ft)
• • 50 Box Jumps (24/20 in)
• • 50 Kettlebell Swings (53/35 lb)
• • 40 Wall Ball Shots
• • 40 Box Jumps
• • 40 Kettlebell Swings
• • 30 Wall Ball Shots
• • 30 Box Jumps
• • 30 Kettlebell Swings
• • 20 Wall Ball Shots
• • 20 Box Jumps
• • 20 Kettlebell Swings
• • 10 Wall Ball Shots
• • 10 Box Jumps
• • 10 Kettlebell Swings

Equipment Needed:

Strategy Overview:

The descending ladder format provides psychological relief as sets get smaller, but 150 reps of each movement creates serious cumulative fatigue. Pacing the first big set is critical.

Workout:

• • With a 45 lb plate:
• • 21 Overhead Lunges (each leg)
• • 50 Sit-ups
• • 50 Back Extensions
• • 50 Push-ups
• • 50 Jump Squats
• • 50 Mountain Climbers
• • 21 Overhead Lunges (each leg)

Equipment Needed:

Strategy Overview:

Manage plate transitions and break up high-rep movements strategically.

Workout:

• • 22 Kettlebell Swings (2/1.5 pood)
• • 22 Box Jumps (24/20 in)
• • 400m Run
• • 22 Burpees
• • 22 Wall Balls (20/14 lb)
• • Repeat for 5 rounds

Equipment Needed:

Strategy Overview:

Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.

Workout:

• • 10 Handstand Push-ups
• • 15 Deadlifts (250/160 lb)
• • 25 Box Jumps (30/24 in)
• • 50 Pull-ups
• • 100 Wall Balls (20/14 lb)
• • 200 Double Unders
• • 400m Run with 45/25 lb plate

Equipment Needed:

Strategy Overview:

Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.

Workout:

• • 12 Deadlifts (155/105 lb)
• • 9 Hang Power Cleans (155/105 lb)
• • 6 Push Jerks (155/105 lb)
• • Repeat for 5 rounds

Equipment Needed:

Strategy Overview:

Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.

Workout:

• • 200 meter Run
• • 2 Deadlifts (275/185 lb)
• • 200 meter Run
• • 4 Deadlifts (275/185 lb)
• • 200 meter Run
• • 6 Deadlifts (275/185 lb)
• • 200 meter Run
• • 8 Deadlifts (275/185 lb)
• • 200 meter Run
• • 10 Deadlifts (275/185 lb)
• • 200 meter Run
• • 12 Deadlifts (275/185 lb)
• • 200 meter Run
• • 14 Deadlifts (275/185 lb)
• • 200 meter Run
• • 16 Deadlifts (275/185 lb)
• • 200 meter Run
• • 18 Deadlifts (275/185 lb)
• • 200 meter Run
• • 20 Deadlifts (275/185 lb)
• • 200 meter Run

Equipment Needed:

Strategy Overview:

This workout combines endurance running with heavy deadlifts. The key is to maintain good form on the deadlifts while managing the running intervals.

Workout:

• • 9 Rounds for time of:
• • 7 Squat Cleans (185/135 lb)
• • 8 Burpee Box Jumps (24/20")
• • 9 Kettlebell Swings (2/1.5 pood)
• • 400m Run after each round

Equipment Needed:

Strategy Overview:

This is a long chipper. Pace the runs and break up reps early.

Workout:

• • 5 rounds for time of:
• • 3 Rope Climbs (15 ft)
• • 10 Toes-to-Bar
• • 21 Overhead Walking Lunges (45/35 lb plate)
• • 400m Run

Equipment Needed:

Strategy Overview:

This is a grip and endurance test. Break up reps and pace the runs.

Workout:

• • 150m Run
• • 7 Chest-to-Bar Pull-Ups
• • 7 Front Squats (135/95 lb)
• • 7 Handstand Push-Ups
• • Repeat for 10 rounds

Equipment Needed:

Strategy Overview:

This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.

Workout:

• • 100-foot Overhead Walking Lunge (45/25 lb plate)
• • 30 Box Jumps (24/20 in)
• • 20 Wall Ball Shots (20/14 lb to 10/9 ft)
• • 10 Handstand Push-Ups
• • Repeat for 4 rounds

Equipment Needed:

Strategy Overview:

This workout is a shoulder and leg endurance test with every movement taxing the upper body. Smart pacing on the overhead lunges and strategic rest periods are crucial for completion.

Workout:

• • 6 Deadlifts (225/155 lb)
• • 7 Burpee Pull-Ups
• • 10 Kettlebell Swings (70/53 lb)
• • 200m Run
• • AMRAP 20 minutes

Equipment Needed:

Strategy Overview:

This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.

Workout:

• • 5 Thrusters (115/75 lb)
• • 10 Pull-Ups
• • 100m Sprint
• • Rest 1 minute
• • Repeat for 10 rounds

Equipment Needed:

Strategy Overview:

The built-in rest periods allow for aggressive intensity on each round. The challenge is maintaining that intensity across all 10 rounds as fatigue accumulates.

Workout:

• • 10 L Pull-Ups
• • 15 Push-Ups
• • 15 Chest-to-Bar Pull-Ups
• • 15 Push-Ups
• • 20 Pull-Ups
• • 15 Push-Ups
• • Repeat for 4 rounds

Equipment Needed:

Strategy Overview:

This workout totals 180 pull-ups (various styles) and 180 push-ups. The key is managing grip and shoulder fatigue while maintaining strict standards on the three pull-up variations.

Workout:

• • 5 Power Cleans (135/95 lb)
• • 10 Front Squats (135/95 lb)
• • 5 Jerks (135/95 lb)
• • 20 Pull-Ups
• • Rest 90 seconds
• • Repeat for 5 rounds

Equipment Needed:

Strategy Overview:

The barbell complex creates serious leg and shoulder fatigue, while 100 total pull-ups test grip endurance. The 90-second rest periods allow for recovery between rounds.

Workout:

• • 1 Rope Climb to 15 feet
• • Run 400m
• • Max-Rep Handstand Push-Ups
• • AMRAP 20 minutes

Equipment Needed:

Strategy Overview:

This workout has a unique max-rep HSPU component, making it both a test of rounds completed and total HSPU volume. Strategy on the HSPU sets is critical.

Workout:

• • 10 Dumbbell Hang Split Snatches (right arm) (40/30 lb)
• • 1 Rope Climb to 15 feet
• • 10 Dumbbell Hang Split Snatches (left arm) (40/30 lb)
• • 1 Rope Climb to 15 feet
• • Repeat for 7 rounds (alternate feet on split snatches)

Equipment Needed:

Strategy Overview:

This workout tests unilateral strength, coordination, and grip endurance. The 14 rope climbs combined with 140 split snatches create serious shoulder and grip fatigue.