Holleyman
A Hero WOD honoring SSG Aaron Holleyman, killed in Afghanistan in 2004. Thirty fast rounds of wall balls, HSPU, and a heavy power clean.
- Format
- For Time
- Level
- advanced
For Time
Be the first
/ to log it.
Free on iOS and Android. Every score gets a global rank, a place in your history, and a head-to-head against anyone you follow.
Holleyman is a for-time workout by Fiz, built from 3 movements. It is set at advanced level.
About Holleyman
Holleyman is thirty rounds of five wall balls, three handstand push-ups and one heavy power clean. It honours U.S. Army Staff Sergeant Aaron Holleyman, killed in Iraq in 2004.
Thirty rounds is the entire design
Most workouts of this length are three or five rounds of a lot. This is thirty rounds of very little, which changes everything about how it feels. No individual round is hard. What is hard is that you will pick up a heavy barbell thirty separate times, and that the transitions never stop coming: five throws, kick up to the wall, three presses, come down, walk to the bar, one clean, walk back. There are more than a hundred transitions in this workout and they are where the time goes.
Read more
Treat the clean as the metronome
Set a pace off the barbell rather than off the wall ball. One heavy clean per round means thirty near-maximal pulls, and the mistake is rushing to the bar out of breath and missing one, which costs a full round's worth of time to recover from. Walk to it, take a breath, make the lift. On the handstand push-ups, break them into two and one if the sets start slowing, because failing a rep upside down in round twenty is a much bigger problem than a two second pause. The wall balls are the only place you can move continuously, so do.
What's a good Holleyman time
Twenty-five minutes is a strong Holleyman and the best get near twenty, but the number worth watching is your round split rather than the total. Thirty-five to fifty is where most people who finish as written end up, and almost all of the difference is how much the rounds slow after fifteen. Choose the barbell accordingly: pick a load you could hit for a comfortable triple fresh, because round thirty is the rep that decides your time and it is thirty near-maximal pulls away.