What is a good score for Holloway?

Good scores for Holloway depend on your fitness level: Elite athletes complete over 1 rounds, advanced athletes target 3 rounds-1 rounds, intermediate athletes aim for 5 rounds-3 rounds, and beginners should focus on proper form over hitting 5 rounds.

What is considered a good Holloway score?

A good Holloway score for most CrossFit athletes is between 5 rounds-3 rounds (intermediate level). Elite scores are over 1 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Holloway?

Your Holloway target should match your fitness level. Beginners should aim for around 5 rounds with good form, while advanced athletes can target 3 rounds-1 rounds. Always prioritize proper movement over maximum reps.

How do I scale Holloway?

Holloway can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Holloway work?

Holloway is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

AMRAP (with a Partner) in 23 minutes 200 meter Partner Run 94 Double-Unders 29 Burpees 3 Rope Climbs

Why This Workout Is Hard

Hero WOD (Partner AMRAP). 23 mins: partner run, DUs, burpees, rope climbs. Tests partner coordination/conditioning/skill.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 23-minute partner AMRAP involving running, double-unders, burpees, and rope climbs tests cardiovascular endurance and the ability to share work effectively to maintain intensity.
Stamina (7/10): High volume of double-unders, burpees, and rope climbs (shared between partners) will test skill-specific stamina (calves, shoulders for DUs; full body for burpees; grip/pulling for rope climbs).
Power (6/10): Burpees and the initial pulls/kip on rope climbs are explosive. Double-unders require coordinated power. Partner strategy can optimize power output phases.
Speed (6/10): Maintaining a good pace on partner runs and quick transitions between partners and movements are key for maximizing rounds.
Strength (4/10): Rope climbs require good relative upper body pulling strength. Other movements are primarily bodyweight or skill-based.
Flexibility (3/10): Requires mobility for rope climbs (hip/shoulder mobility for efficient technique) and basic range of motion for other movements.

Modality Profile

A couplet of a weightlifting movement (Thruster) and a gymnastics movement (Rope Climb). The stimulus is evenly split between G and W.

Similar Workouts to Holloway

If you enjoy Holloway, you might also like these similar CrossFit WODs:

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These WODs similar to Holloway share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 23-minute partner AMRAP involving running, double-unders, burpees, and rope climbs tests cardiovascular endurance and the ability to share work effectively to maintain intensity.
Stamina	7/10	High volume of double-unders, burpees, and rope climbs (shared between partners) will test skill-specific stamina (calves, shoulders for DUs; full body for burpees; grip/pulling for rope climbs).
Strength	4/10	Rope climbs require good relative upper body pulling strength. Other movements are primarily bodyweight or skill-based.
Flexibility	3/10	Requires mobility for rope climbs (hip/shoulder mobility for efficient technique) and basic range of motion for other movements.
Power	6/10	Burpees and the initial pulls/kip on rope climbs are explosive. Double-unders require coordinated power. Partner strategy can optimize power output phases.
Speed	6/10	Maintaining a good pace on partner runs and quick transitions between partners and movements are key for maximizing rounds.

Holloway

AMRAP

AMRAP (with a Partner) in 23 minutes 200 meter Partner Run 94 Double-Unders 29 Burpees 3 Rope Climbs

16 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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