Thompson - Beginner Guide
Master the Thompson HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on sustainable squat pacing and modified rope climbs to complete all 10 rounds safely.
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
Beginner Pacing Strategy
Aim for 4:00-5:00 round times
Rest 1:00-1:30 between rounds
Back squats should never approach failure
Rope climbs will be the bottleneck initially
Beginner Movement Tips
Rope Climb: Scale to lying rope climbs or 5 jumping pull-ups
Back Squats: Sets of 10+10+9 or smaller, keep quality high
Farmers Carry: Use lighter weight if needed, walk 10m
Beginner 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.
Reduce rope climb to 10 feet or scale to pulls/jumps
Lighter back squat (65/45 lb or empty barbell)
Lighter farmers carry (95/65 lb)
Reduce rounds to 7-8
Reduce back squat reps to 20-25
Beginner Success Tips
290 back squats total - pace conservatively
Start with lighter weight if unsure
Keep chest up and core tight on squats
Rope climbs from seated position is challenging - practice first
Ready to Take on Thompson as a Beginner Athlete?
Use these beginner strategies to honor U.S. Army Capt. David J. Thompson with your best effort.