Randy
A Hero WOD honoring Randy Simmons, a 27-year LAPD veteran and SWAT officer killed in the line of duty in 2008. Seventy-five power snatches at a light, fast load - for time.
- Format
- For Time
- Time cap
- 10 mins
- Level
- advanced
For Time
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Open in FizRandy is a for time workout by Fiz, built from 1 movement, with a 10 mins cap. It is set at advanced level.
About Randy
Randy is seventy-five power snatches at a light barbell, for time. It is a hero workout honouring Randy Simmons, a twenty-seven-year veteran of the Los Angeles Police Department and a SWAT officer killed in the line of duty in 2008.
One movement, seventy-five times, under a ten-minute cap
The load is deliberately light — light enough that the workout is a cycling test rather than a strength test. That is what makes it hard. There is no point at which the bar becomes genuinely heavy, so there is also no legitimate excuse to stop, and the workout becomes a negotiation between your grip, your shoulders and your willingness to keep picking the bar up. A power snatch takes the bar from the floor to overhead in one pull, receiving it above parallel, so every rep is a full-body effort even at a light weight.
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Sets of ten, then hold on
The common plan is to open with a set of twenty or twenty-five and then break into tens and fives, but the more reliable version is to break earlier than that instinct suggests. The forearms are the first thing to go, and once the grip is gone the bar starts landing badly overhead, which is both slower and riskier. Keep the bar path close to the body, use the hips rather than pulling with the arms, and drop the bar from overhead rather than lowering it — lowering seventy-five times is a workout in itself.
What's a good Randy time
Under four minutes is a strong Randy and elite athletes go under three. Four to six is a good competitive time and most consistent athletes finish between six and the ten-minute cap. Scale the load down freely if the prescribed weight is not comfortably light for you — the whole design depends on the bar being fast, and a version where rep sixty is a near-maximal effort is measuring strength rather than the capacity this workout was built to test.