Workout Description

Why This Workout Is Very Hard

Thirty rounds pair moderate-high volume gymnastics and a heavy single power clean each round. Total work includes 150 wall balls, 90 HSPU, and 30 cleans at 225/155, demanding strength, stamina, and skill. Most athletes finish between 25–45 minutes, with the heavy barbell and advanced gymnastics elevating difficulty above classic benchmarks.

Benchmark Times for Holleyman

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive triple extension on every clean and ballistic wall balls emphasize power output, especially when performed repeatedly under fatigue.
• Stamina (8/10): High-rep wall balls and 90 total HSPU demand sustained shoulder and leg endurance. Success hinges on repeating small sets with minimal rest for a long duration.
• Strength (7/10): Thirty heavy single power cleans at 225/155 require solid pulling strength and midline stability. The load forces deliberate reps under fatigue, especially in later rounds.
• Speed (4/10): Round cadence is steady rather than sprinty. Quick transitions and efficient singles drive pace, but the heavy bar tempers pure cycle speed.
• Endurance (4/10): No monostructural work, but 25–45 minutes of continuous rounds taxes aerobic support. Heart rate stays elevated while you manage transitions and breathing under pressing and squatting fatigue.
• Flexibility (3/10): Requires adequate shoulder flexion for HSPU and squat depth with a stable front rack for cleans. Mobility matters, but extreme ranges aren’t required.

Movements

• Wall Ball Shot
• Handstand Push-Up
• Power Clean

Scaling Options

Scale to: 30 rds: 5 WB (14/10), 3 pike HSPU or 6 HR push-ups, 1 PC (155/105) • 30 rds: 5 WB (20/14), 3 kipping HSPU to 1 abmat, 1 PC (185/125) • 20 rds: 5 WB (20/14), 3 HSPU, 1 PC (205/135)

Scaling Explanation

These options preserve the triplet, round flow, and stimulus by adjusting pressing difficulty, barbell load, or total rounds so you can keep moving with consistent, small sets and fast singles.

Intended Stimulus

A steady grind with repeatable, short rounds. Aim for unbroken wall balls, controlled 1–3 HSPU reps, and fast single cleans. Breathe deliberately, minimize setup time, and keep transitions under control. The clean should be heavy but always there—no misses. You should finish tired but never redlined, with consistent round times.

Coach Insight

Pace the first 10 rounds like the middle 10. If you’re breathing hard, slow your setup, not your reps. The one tip: commit to fast singles on the clean—step in, pull, drop, reset, repeat. Zero hesitation. Avoid big HSPU failures. Break before you must, and don’t chase unbroken sets if it spikes rest.

Benchmark Notes

Times scale with how consistently you hold quick rounds: unbroken wall balls, small/fast HSPU sets, and crisp single cleans. Sub-30 requires almost no chalk breaks. If you’re over 40 minutes, the bar is likely too heavy or HSPU volume too challenging.

Modality Profile

Two of the three movements use external load (wall balls and barbell), skewing toward weightlifting. Handstand push-ups contribute a substantial gymnastics element. There is no monostructural component, so pacing relies on transitions and efficient cycling rather than pure cardio.

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