Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
95 lb back squat, 135 lb farmers carry
Women · Rx
65 lb back squat, 95 lb farmers carry
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
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