Wilmot HERO WOD
Honoring Canadian Forces Pvt. Colin Wilmot
A simple but brutal bodyweight workout featuring 300 squats and 150 ring dips across 6 rounds.
Choose Your Skill Level
The Workout
- 50 Squats
- 25 Ring Dips
- Repeat for 6 rounds
Time Cap
30 minutes
Rx Standards
Men (Rx)
Bodyweight
Women (Rx)
Bodyweight
Equipment Needed
Recommended Gear
- Gymnastics rings
- Wrist wraps (for ring dips)
- Knee sleeves (for squats)
- Chalk
- Weight vest (optional for scaling up)
Strategy Overview
Despite appearing simple, this workout is deceptively brutal due to the high volume of squats and ring dips. Leg and tricep endurance are tested heavily.
Honoring a Hero
In honor of Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, New Brunswick, who died on July 6, 2008, from wounds suffered when an explosive device detonated near him in Afghanistan. Survived by fiancee Laura, father Eric Craig, and sister Kathleen.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Simple movements hide brutal volume
Maintain full squat depth throughout
Ring dips require shoulder stability
Pace yourself early - this adds up fast