Wilmot - Beginner Guide
Master the Wilmot HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on maintaining squat depth and modified ring dip variations to complete all 6 rounds.
Recommended Gear
- Gymnastics rings
- Wrist wraps (for ring dips)
- Knee sleeves (for squats)
- Chalk
- Weight vest (optional for scaling up)
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 4:00-5:00 round times
Rest 45-60 seconds between rounds
Break squats into manageable sets
Small ring dip sets
Beginner Movement Tips
Squats: Sets of 25+25 or 15+15+20, full depth below parallel
Ring Dips: Sets of 5 or smaller, scale to box dips or bench dips
Maintain strict lockout on dips
Beginner 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.
Reduce to 4-5 rounds
Box dips or bench dips instead of ring dips
Banded ring dips
Reduce reps to 40 squats, 20 dips
Air squats to parallel instead of full depth
Beginner Success Tips
300 total squats will destroy your legs
Ring dips are shoulder and tricep intensive
Keep core tight on ring dips to prevent shoulder strain
This is longer than it looks
Ready to Take on Wilmot as a Beginner Athlete?
Use these beginner strategies to honor Canadian Forces Pvt. Colin Wilmot with your best effort.