What is a good time for Wilmot?

Good times for Wilmot depend on your fitness level: Elite athletes finish under 28:45, advanced athletes target 28:45-26:15, intermediate athletes aim for 26:15-22:30, and beginners should focus on proper form over 22:30.

What is considered a good Wilmot time?

A good Wilmot time for most CrossFit athletes is between 26:15-22:30 (intermediate level). Elite times are under 28:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Wilmot?

Your Wilmot pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 28:45-26:15. Always prioritize proper movement over speed.

How do I scale Wilmot?

Wilmot can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Wilmot work?

Wilmot is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

6 Rounds For Time 50 Air Squats 25 Ring Dips

Why This Workout Is Hard

Hero WOD (Couplet). High volume air squats and ring dips. Tests pushing/squatting endurance.

Benchmark Times for Wilmot

Elite: <28:45
Advanced: 28:45-26:15
Intermediate: 26:15-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Totaling 300 air squats and 150 ring dips. This will exhaust leg stamina and upper body pushing stamina (chest, shoulders, triceps) to an extreme degree. Ring dips add a stability challenge that further taxes stamina.
Endurance (7/10): Six rounds for time of 50 air squats and 25 ring dips. This high-volume bodyweight couplet tests muscular endurance in the legs and upper body pushing muscles, creating a significant conditioning challenge through sheer repetition.
Strength (6/10): Ring dips require significant relative upper body pressing strength and stability. Air squats, at this volume, become a strength endurance test for the legs.
Speed (6/10): Efficient cycling of both air squats and ring dips with minimal rest is crucial for a good time. Ability to perform large unbroken sets of ring dips is a major factor.
Flexibility (3/10): Requires full squat depth for air squats. Good shoulder extension and stability for ring dips.
Power (3/10): Air squats can be performed with speed. Kipping ring dips utilize power. However, the WOD emphasizes sustained endurance and completing high volume of reps.

Modality Profile

A couplet of two gymnastics movements (Air Squat, Ring Dip). This is a pure gymnastics workout.

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These WODs similar to Wilmot share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Six rounds for time of 50 air squats and 25 ring dips. This high-volume bodyweight couplet tests muscular endurance in the legs and upper body pushing muscles, creating a significant conditioning challenge through sheer repetition.
Stamina	9/10	Totaling 300 air squats and 150 ring dips. This will exhaust leg stamina and upper body pushing stamina (chest, shoulders, triceps) to an extreme degree. Ring dips add a stability challenge that further taxes stamina.
Strength	6/10	Ring dips require significant relative upper body pressing strength and stability. Air squats, at this volume, become a strength endurance test for the legs.
Flexibility	3/10	Requires full squat depth for air squats. Good shoulder extension and stability for ring dips.
Power	3/10	Air squats can be performed with speed. Kipping ring dips utilize power. However, the WOD emphasizes sustained endurance and completing high volume of reps.
Speed	6/10	Efficient cycling of both air squats and ring dips with minimal rest is crucial for a good time. Ability to perform large unbroken sets of ring dips is a major factor.

Wilmot

For Time

6 Rounds For Time 50 Air Squats 25 Ring Dips

82 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:15Elite

23:45Target

28:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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