Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 50 Squats
- 25 Ring Dips
- Repeat for 6 rounds
Time cap
30 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
Bodyweight
Women · Rx
Bodyweight
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Simple movements hide brutal volume
Maintain full squat depth throughout
Ring dips require shoulder stability
Pace yourself early - this adds up fast