Intermediate 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.
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)
Pacing
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Target 3:00-4:00 round times
Rest 30-45 seconds between rounds
Large squat sets
Consistent ring dip sets
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
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
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
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 5 rounds if needed
Banded assistance on ring dips if necessary
Reduce ring dips to 20 per round
Coach notes
Intermediate success tips.
Tip 01
Squats accumulate leg fatigue fast
Tip 02
Ring dips require stable shoulder position
Tip 03
Break ring dips before failure
Tip 04
Breathe during squats
Next step
Ready to take on Wilmot?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.