Wilmot - Advanced Guide
Master the Wilmot HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack this workout with minimal rest and large sets on both movements.
Recommended Gear
- Gymnastics rings
- Wrist wraps (for ring dips)
- Knee sleeves (for squats)
- Chalk
- Weight vest (optional for scaling up)
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-3:00 round times (under 18:00 total)
Minimal rest between rounds (20-30 seconds)
Fast squats
Efficient ring dips
Advanced Movement Tips
Squats: Unbroken all rounds, fast tempo
Ring Dips: Unbroken or sets of 15+10, strict form
Explosive out of bottom of squat
Advanced 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.
Add weight vest (20/14 lb)
Weighted ring dips
Add 7th or 8th round
Increase reps to 60 squats, 30 dips
Advanced Success Tips
This is a mental grind - embrace the monotony
300 squats is serious leg volume
Ring dips require shoulder stability when fatigued
Keep ring dips strict - no kipping
Stay focused - don't let mind wander
Ready to Take on Wilmot as a Advanced Athlete?
Use these advanced strategies to honor Canadian Forces Pvt. Colin Wilmot with your best effort.