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Workout Description

30 Rounds for Time 5 Wall Ball Shots (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb)

Why This Workout Is Very Hard

Hero WOD (Triplet). 30 rounds: wall balls, HSPU, heavy power clean (225lb). Extreme volume, demanding strength/skill/endurance.

Benchmark Times for Holleyman

  • Elite: <46:15
  • Advanced: 46:15-38:45
  • Intermediate: 38:45-30:00
  • Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

  • Strength (9/10): Power cleans at 225/155 lbs are very heavy, especially for 30 reps across many rounds. Handstand push-ups require significant relative upper body strength.
  • Endurance (8/10): Thirty rounds, even of short duration, involving wall balls, HSPU, and a heavy power clean, create a significant cumulative metabolic stress and test sustained effort over a long period.
  • Stamina (8/10): 150 total wall balls, 90 HSPU, and 30 heavy power cleans (225/155 lb) will severely tax muscular stamina in the legs, shoulders (pushing and overhead), and posterior chain/grip for the cleans.
  • Power (7/10): Heavy power cleans are a primary power movement. Wall balls also have an explosive component. Maintaining power output across 30 rounds is a major test.
  • Speed (5/10): Efficient transitions and consistent cycling of movements are key. Managing fatigue from the heavy cleans while maintaining pace on wall balls and HSPU is crucial.
  • Flexibility (4/10): Requires mobility for wall balls (squat depth), HSPU (shoulder flexion), and power cleans (hip hinge, catch position).

Modality Profile

A triplet of one gymnastics movement (HSPU) and two weightlifting movements (Wall Ball, Power Clean). Profile: 67% W, 33% G.

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Training Profile

AttributeScoreExplanation
Endurance8/10Thirty rounds, even of short duration, involving wall balls, HSPU, and a heavy power clean, create a significant cumulative metabolic stress and test sustained effort over a long period.
Stamina8/10150 total wall balls, 90 HSPU, and 30 heavy power cleans (225/155 lb) will severely tax muscular stamina in the legs, shoulders (pushing and overhead), and posterior chain/grip for the cleans.
Strength9/10Power cleans at 225/155 lbs are very heavy, especially for 30 reps across many rounds. Handstand push-ups require significant relative upper body strength.
Flexibility4/10Requires mobility for wall balls (squat depth), HSPU (shoulder flexion), and power cleans (hip hinge, catch position).
Power7/10Heavy power cleans are a primary power movement. Wall balls also have an explosive component. Maintaining power output across 30 rounds is a major test.
Speed5/10Efficient transitions and consistent cycling of movements are key. Managing fatigue from the heavy cleans while maintaining pace on wall balls and HSPU is crucial.

30 Rounds for Time 5 Wall Ball Shots (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb)

Difficulty:
Very Hard
Modality:
G
W
Time Distribution:
21:15Elite
32:30Target
46:15Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10