Intermediate 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.

Maintain consistent round times while managing leg fatigue from high-volume squats.

Recommended gear

Pacing

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

Target 3:30-4:30 round times

Rest 45-60 seconds between rounds

Efficient rope climbs

Steady squat pacing

Movement

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

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

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.

Lighter back squat (75/55 lb) if needed

Lighter farmers carry (115/75 lb)

Reduce rounds to 8-9 if necessary

Coach notes

Tip 01

The squats will accumulate fatigue fast

Tip 02

Don't go unbroken on squats early - you'll regret it

Tip 03

Use farmers carry to breathe and recover

Tip 04

Rope climbs from seated require extra grip strength

Next step

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