Hero WOD30 Rounds
Holleyman
BarbellBodyweightBox
Target Time
Under 40 min (Elite), Under 55 min (Competitive)
WOD Description
A memorial WOD honoring U.S. Army Special Forces soldier Aaron Holleyman.
30 rounds for time:
5 Power Clean (70kg)
3 Handstand Push-up
1 Ring Muscle-up
Key Movements
Scaling Options
• Power Clean: 70kg → 50kg → 35kg
• HSPU: Pike Push-up
• Muscle-up: 2 Chest-to-Bar Pull-ups
• Goal: finish all 30 rounds
About Holleyman
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#30 Rounds#Advanced#Chipper