Advanced strategy

Thompson: train the right version of the test.

A practical starting point for athletes building toward the full Thompson HERO WOD. Use the plan, then adjust with a qualified coach when needed.

Choose your current level

Strategy overview

Your work starts with the right dose.

Attack this workout with aggressive rope climbs and efficient squat cycling while managing cumulative leg fatigue.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

Target sub-3:30 round times (under 35:00 total)

Minimal rest between rounds (30-45 seconds)

Fast rope climbs

Large squat sets

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

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

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

Increase back squat weight (115/75 lb)

Increase farmers carry weight (155/105 lb)

Add legless rope climbs for extra challenge

Add 11th round

Coach notes

Tip 01

This is a mental and physical grind

Tip 02

290 back squats with light weight is still brutal

Tip 03

Rope climbs from seated drain grip fast

Tip 04

Farmers carry should be a quick recovery movement

Tip 05

Stay focused rounds 7-9 when legs are screaming

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.