Beginner 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.

Focus on sustainable squat pacing and modified rope climbs to complete all 10 rounds safely.

Recommended gear

Pacing

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

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

Movement

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

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

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.

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

Coach notes

Tip 01

290 back squats total - pace conservatively

Tip 02

Start with lighter weight if unsure

Tip 03

Keep chest up and core tight on squats

Tip 04

Rope climbs from seated position is challenging - practice first

Next step

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