Thompson - Intermediate Guide
Master the Thompson HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Maintain consistent round times while managing leg fatigue from high-volume squats.
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
Intermediate Pacing Strategy
Target 3:30-4:30 round times
Rest 45-60 seconds between rounds
Efficient rope climbs
Steady squat pacing
Intermediate Movement Tips
Rope Climb: Efficient technique from seated start
Back Squats: Sets of 15+14 or 10+10+9, maintain tempo
Farmers Carry: Unbroken 10m, strong posture
Intermediate 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.
Lighter back squat (75/55 lb) if needed
Lighter farmers carry (115/75 lb)
Reduce rounds to 8-9 if necessary
Intermediate Success Tips
The squats will accumulate fatigue fast
Don't go unbroken on squats early - you'll regret it
Use farmers carry to breathe and recover
Rope climbs from seated require extra grip strength
Ready to Take on Thompson as a Intermediate Athlete?
Use these intermediate strategies to honor U.S. Army Capt. David J. Thompson with your best effort.