Holleyman workout
30 Rounds: Wall Balls, Handstand Push-ups, Power Clean
A Hero workout honouring a fallen service member.
Holleyman is 30 short rounds: 5 wall-ball shots, 3 handstand push-ups and a single heavy power clean. Each round is short, but thirty heavy cleans on tired legs and shoulders add up. It is a Hero workout honouring a fallen service member.
The workout
30 rounds for time of:
- 5 wall-ball shots (20 lb)
- 3 handstand push-ups
- 1 power clean (225 lb)
Time cap: 40 min
Loads the timer ready to go: For Time with a 40:00 cap.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Only the men's loads are listed here. Pick a clean you can make for 30 singles.
Time cap
Most gyms cap Holleyman at about 40 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce the clean to a load you can make every round without misses.
- Pike push-ups or handstand push-ups to an abmat.
- Reduce to 20 rounds.
Strategy tips
- Settle into a steady rhythm; a round every 60 to 80 seconds is a good target for many athletes.
- Set up the bar, the wall and the handstand spot right next to each other.
- Treat every clean as a fresh lift: set your back, then pull.
Related workouts
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.