Beginner 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.

Focus on maintaining squat depth and modified ring dip variations to complete all 6 rounds.

Recommended gear

Pacing

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

Aim for 4:00-5:00 round times

Rest 45-60 seconds between rounds

Break squats into manageable sets

Small ring dip sets

Movement

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

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

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.

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

Coach notes

Tip 01

300 total squats will destroy your legs

Tip 02

Ring dips are shoulder and tricep intensive

Tip 03

Keep core tight on ring dips to prevent shoulder strain

Tip 04

This is longer than it looks

Next step

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