Thompson HERO WOD
Honoring U.S. Army Capt. David J. Thompson
An extremely leg-intensive workout with 10 rounds of rope climbs, 29 back squats, and barbell farmers carries.
Choose Your Skill Level
The Workout
- 1 Rope Climb to 15 feet (begin seated on floor)
- 29 Back Squats (95/65 lb)
- 10m Barbell Farmers Carry (135/95 lb)
- Repeat for 10 rounds
Time Cap
45 minutes
Rx Standards
Men (Rx)
95 lb back squat, 135 lb farmers carry
Women (Rx)
65 lb back squat, 95 lb farmers carry
Equipment Needed
Recommended Gear
- Knee sleeves (essential for 290 squats)
- Wrist wraps
- Chalk
- Belt (for squats and carries)
- Long socks or shin guards (for rope climbs)
Strategy Overview
This workout features 290 total back squats, making it one of the most leg-intensive Hero WODs. The rope climbs and farmers carries add grip and full-body fatigue. Pacing the squats is absolutely critical.
Honoring a Hero
In honor of U.S. Army Capt. David J. Thompson, 39, of Hooker, Oklahoma, commander of ODA 3334, who was killed on January 29, 2010, while supporting combat operations in Afghanistan. Survived by wife Emily, daughters Isabelle and Abigail, parents Charles and Freida, and sister Alisha Mueller. The 29 reps honor his age.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
The 29 back squats honor Captain Thompson's age
This is one of the most leg-intensive Hero WODs
Chalk heavily for rope climbs
Keep squat depth consistent across all rounds