Overview of the Wilmot Workout
The Wilmot workout is named after Canadian Forces Private Colin Wilmot, who died in Afghanistan in 2008. This workout was created in his honor and is often performed on Remembrance Day in Canada. It is also a popular workout in CrossFit competitions. The Wilmot workout involves a combination of running and weightlifting exercises, making it a challenging and intense workout. It is a hero workout, which means it is designed to honor and remember fallen heroes.
Wilmot: Workout Description
The Wilmot workout consists of the following exercises, to be completed in the order listed:
- 6 rounds of:
- 50 air squats
- 25 ring dips
- Run 400 meters with a 45-pound plate
The recommended weight for the plate is 45 pounds for men and 35 pounds for women. The workout is timed, and the goal is to complete it as quickly as possible.
Wilmot Variations and Scaling Options
Not everyone may be able to perform the Wilmot workout as prescribed. Here are some common scaling options:
- Reduce the number of rounds from 6 to 4 or 5.
- Use a lighter weight plate or no weight at all for the run.
- Use a band or box for assistance with the ring dips.
- Reduce the number of ring dips per round.
It is important to choose a scaling option that still provides a challenge but is also safe and appropriate for your fitness level.
Tips and Strategies for the Wilmot Workout
Here are some tips for completing the Wilmot workout efficiently and safely:
- Pace yourself during the air squats and ring dips to conserve energy for the run.
- Break up the ring dips into manageable sets to avoid burnout.
- Use a steady pace during the run and focus on breathing.
- Warm up properly before starting the workout to prevent injury.
- Cool down and stretch after the workout to aid in recovery.
Athlete Performance in the Wilmot Workout
The average time to complete the Wilmot workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 30-45 minutes
- Advanced: 20-30 minutes
Conclusion
The Wilmot workout is a challenging and intense workout that honors a fallen hero. It involves a combination of air squats, ring dips, and running with a weighted plate. Scaling options are available for those who may not be able to perform the workout as prescribed. Proper warm-up and cool-down routines are important to prevent injury and aid in recovery.