Workout Description

Why This Workout Is Very Hard

High-skill rope climbs paired with unilateral hang split snatches create significant grip fatigue and overhead stability demands. The volume is substantial (140 snatches, 14 climbs), and rounds stack up quickly. Most will finish between 14–24 minutes, requiring efficient rope technique, consistent pacing, and strong shoulder stamina. Advanced athletes can push intensity but risk grip/shoulder blow-ups.

Benchmark Times for Moon

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of unilateral overhead reps and repeated rope climbs challenge shoulder, forearm, and midline stamina. Holding quality positions under fatigue is the separator in later rounds.
• Power (6/10): Snatches reward crisp, explosive hip drive and fast turnover. Rope climbs demand quick, powerful pulls and efficient J-hook engagement to minimize extra pulls per ascent.
• Speed (5/10): Steady, repeatable cadence trumps sprinting. Quick but controlled transitions and consistent rope technique maintain pace without redlining early.
• Endurance (5/10): Seven consecutive rounds accumulate cardiovascular fatigue, but the limiter is more local muscular and grip endurance than pure cardio. Breathing stays elevated with short bouts between climbs and snatch sets.
• Flexibility (4/10): Adequate shoulder flexion, thoracic extension, and hip mobility for the split stance are needed. Tight athletes can perform the work but will waste energy stabilizing overhead.
• Strength (3/10): Loads are moderate and submaximal; strength shows mostly in pulling strength for rope climbs and overhead stability in the split position rather than absolute lifting capacity.

Scaling Options

Scale to: DB 25/15 lb • 1 total rope climb per round or 2 rope pulls from seated • 5 rounds for time

Scaling Explanation

These options preserve the stimulus—unilateral overhead work and vertical pulling—while adjusting load, rope difficulty, and volume to maintain continuous movement within the intended time domain.

Intended Stimulus

A steady grind with sharp technique. Athletes should move continuously, keeping snatches unbroken or in one quick set per arm and climbing the rope with efficient foot locks. Breathing is controlled, grip gets taxed, and shoulder stability is tested. The best efforts feel relentless but never frantic, with minimal chalk breaks and crisp transitions.

Coach Insight

Pace the first two rounds at 85–90% and lock in your rope rhythm before pressing the gas. One tip: Nail your foot clamp every ascent. A perfect clamp saves your grip and heart rate. Avoid death-gripping the dumbbell and rushing the split. Sloppy overhead positions and failed rope locks cost huge time.

Benchmark Notes

Compare your time to the levels: beginners may flirt with the cap, while intermediate athletes should land around 17–21 minutes. Advanced athletes push sub-15. Keep transitions tight and rope climbs smooth; sloppy foot clamps or failed snatches add minutes fast.

Modality Profile

This is a two-movement piece: rope climbs (gymnastics) and dumbbell hang split snatches (weightlifting). Most time is spent cycling snatches, but rope climbs contribute significant technical and grip demands, roughly 60% weightlifting and 40% gymnastics overall.

Similar Workouts to Moon

If you enjoy Moon, you might also like these similar CrossFit WODs:

• Schmalls (91% similar) - For Time Run 800 meters Then 2 rounds of: 50 Burpees 40 Pull-Ups 30 Pistols (alternating legs) 20 Ke...
• Mogadishu Mile (91% similar) - For time, 4 rounds: 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 l...
• Ken Zink (90% similar) - 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front ...
• Philip M Wigal (89% similar) - For Time (with a Partner) 1,507 meter Row 157 calorie Bike 35 Devil Presses (2x50/35 lb) 4 Bear Comp...
• Tully (89% similar) - 4 Rounds For Time 200 meter Swim 23 Dumbell Squat Cleans (2 x 40/30 lb) ...
• Roney (89% similar) - For time: 4 rounds: 200 meter Run 11 Thrusters (135/95 lb) 200 meter Run 11 Push Presses (135/95 lb)...
• Jorge (89% similar) - For time: 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18...
• Yeti (89% similar) - For Time 25 Pull-Ups 10 Muscle-Ups 1.5 mile Run 10 Muscle-Ups 25 Pull-Ups...

These WODs similar to Moon share comparable training demands, time domains, and movement patterns.