Wilmot - Intermediate Guide
Master the Wilmot HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Push the pace on squats while managing ring dip fatigue strategically.
Recommended Gear
- Gymnastics rings
- Wrist wraps (for ring dips)
- Knee sleeves (for squats)
- Chalk
- Weight vest (optional for scaling up)
Choose Your Skill Level
Intermediate Pacing Strategy
Target 3:00-4:00 round times
Rest 30-45 seconds between rounds
Large squat sets
Consistent ring dip sets
Intermediate Movement Tips
Squats: Unbroken or sets of 25+25, maintain depth and tempo
Ring Dips: Sets of 8-10 or 5+5+5+5+5, strict lockout
Control descent on dips
Intermediate 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 5 rounds if needed
Banded assistance on ring dips if necessary
Reduce ring dips to 20 per round
Intermediate Success Tips
Squats accumulate leg fatigue fast
Ring dips require stable shoulder position
Break ring dips before failure
Breathe during squats
Ready to Take on Wilmot as a Intermediate Athlete?
Use these intermediate strategies to honor Canadian Forces Pvt. Colin Wilmot with your best effort.