Advanced strategy

Wilmot: train the right version of the test.

A practical starting point for athletes building toward the full Wilmot 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.

Attack this workout with minimal rest and large sets on both movements.

Recommended gear

Pacing

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

Target sub-3:00 round times (under 18:00 total)

Minimal rest between rounds (20-30 seconds)

Fast squats

Efficient ring dips

Movement

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

Squats: Unbroken all rounds, fast tempo

Ring Dips: Unbroken or sets of 15+10, strict form

Explosive out of bottom of squat

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.

Add weight vest (20/14 lb)

Weighted ring dips

Add 7th or 8th round

Increase reps to 60 squats, 30 dips

Coach notes

Tip 01

This is a mental grind - embrace the monotony

Tip 02

300 squats is serious leg volume

Tip 03

Ring dips require shoulder stability when fatigued

Tip 04

Keep ring dips strict - no kipping

Tip 05

Stay focused - don't let mind wander

Next step

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