Thompson - Advanced Guide
Master the Thompson HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack this workout with aggressive rope climbs and efficient squat cycling while managing cumulative leg fatigue.
Recommended Gear
- Knee sleeves (essential for 290 squats)
- Wrist wraps
- Chalk
- Belt (for squats and carries)
- Long socks or shin guards (for rope climbs)
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-3:30 round times (under 35:00 total)
Minimal rest between rounds (30-45 seconds)
Fast rope climbs
Large squat sets
Advanced Movement Tips
Rope Climb: Fast and efficient from seated, strong legless technique
Back Squats: Sets of 29 unbroken or 15+14, fast cycling
Farmers Carry: Quick 10m, maintain speed
Advanced 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.
Increase back squat weight (115/75 lb)
Increase farmers carry weight (155/105 lb)
Add legless rope climbs for extra challenge
Add 11th round
Advanced Success Tips
This is a mental and physical grind
290 back squats with light weight is still brutal
Rope climbs from seated drain grip fast
Farmers carry should be a quick recovery movement
Stay focused rounds 7-9 when legs are screaming
Ready to Take on Thompson as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Capt. David J. Thompson with your best effort.