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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