Workout Description

Why This Workout Is Very Hard

A long, mixed-modal chipper with high skill and heavy loading: 4 km total running, 66 wall balls at heavier-than-standard loads, 22 ring muscle-ups, and 22 power cleans at 185/135 lb. Expect 30–50 minutes for most, advanced gymnastics capacity, and barbell strength under fatigue. Pacing and partition strategy heavily influence outcomes.

Benchmark Times for Hollywood

• Elite: <25:00
• Advanced: 28:00-31:00
• Intermediate: 34:00-38:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Two 2 km runs dominate the time domain, demanding steady aerobic output and efficient pacing while keeping heart rate controlled between strength-skill segments.
• Stamina (6/10): High total reps under fatigue (66 wall balls, 22 muscle-ups, 22 heavy cleans) require sustained effort and repeatability without redlining or failing sets.
• Strength (6/10): Power cleans at 185/135 lb are heavy for volume, challenging midline and posterior-chain strength under cumulative fatigue from running and wall balls.
• Power (5/10): Explosiveness is needed for powerful hip extension in muscle-ups and cleans, though pacing across the long duration tempers peak power output.
• Speed (4/10): Some opportunities to move fast on wall balls and transitions, but long runs and heavy singles on cleans reduce pure sprint cycling.
• Flexibility (3/10): Basic overhead and front-rack positions plus ring turnover require adequate shoulder and thoracic mobility, but extremes of range are not emphasized.

Movements

• Power Clean
• Run
• Wall Ball Shot
• Muscle-Up

Scaling Options

Scale to: 2 km runs, 20/14 lb WB, 12 ring MUs, 135/95 lb cleans • 1600 m runs, 14/10 lb WB, 22 bar MUs or 33 chest-to-bar, 115/75 lb cleans • 1200 m runs, 14/10 lb WB, 22 pull-ups (band ok), 95/65 lb cleans

Scaling Explanation

These options preserve the chipper structure and stimulus by adjusting distance, skill, and load so athletes can keep moving, avoid failure, and finish within the intended time window.

Intended Stimulus

A sustained grind with controlled breathing on the runs and deliberate, small sets on wall balls and muscle-ups. Aim for non-failure reps on rings and quick singles on cleans. Keep transitions tight. The workout should feel like steady pressure with a late push on the final run if you’ve paced well.

Coach Insight

Pace the first 2 km at about 10K pace—conversational but focused. Break wall balls early (e.g., 12-10) and muscle-ups before failure (singles to 4s). Singles on cleans with fast setups. Your one big tip: protect your grip and pulling capacity—don’t chase big MU sets if they risk failure. Common mistakes: sprinting the first run, failing muscle-ups, and resting too long between clean singles.

Benchmark Notes

Use these finish-time tiers to gauge pacing. If you’re near the slower tiers, scale muscle-ups and/or barbell load so you can keep moving. Fast times require strong running splits, quick wall-ball sets, efficient muscle-ups, and mostly quick singles on the cleans.

Modality Profile

About half the workout is monostructural from the two 2 km runs. Weightlifting makes up roughly a third via wall balls and heavy power cleans. Gymnastics accounts for the remainder with ring muscle-ups, which also drive skill and grip demands.

Similar Workouts to Hollywood

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

• Willy (92% similar) - 3 Rounds For TIme 800 meter Run 5 Front Squats (225/155 lb) 200 meter Run 11 Chest-to-Bar Pull-Ups 4...
• Abbate (91% similar) - 1 mile Run 21 Clean-and-Jerks (155/105 lb) 800 meter Run 21 Clean-and-Jerks (155/105 lb) 1 mile Run...
• Luke (91% similar) - For time: 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run ...
• Swink (91% similar) - For Time 1 mile Run 27 Bench Presses (70%) 27 Handstand Push-Ups 27 Dumbbell Thrusters (2 x 50/35 lb...
• Patton (90% similar) - For time: 25 Deadlifts (155/105 lb) 400 meter Run 10 Strict Pull-Ups 10 Clean and Jerks (155/105 lb)...
• Ratana (90% similar) - For time: Row 1,989 meters Then complete: 29 Burpees 54 Dumbbell Snatches (22.5/15 kg) 29 Pull-Ups 5...
• Matt Would Go (90% similar) - AMRAP in 33 minutes: 2 Clusters (205/155 lb) 19 Bar-Facing Burpees 13 calorie Bike...
• Ralph (90% similar) - For time: 4 rounds of: 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run...

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