Overview of Holleyman Workout
The Holleyman workout is a CrossFit Hero WOD named after U.S. Army Staff Sergeant Aaron N. Holleyman, who died in Iraq on August 30, 2004. This workout was first posted on the CrossFit main site in 2008. It is a high-intensity workout that involves a combination of weightlifting and gymnastics movements. The workout is designed to test an athlete’s strength, endurance, and mental toughness.
Holleyman Workout: Workout Description
The Holleyman workout consists of three rounds of the following movements, performed for time:
- 30 wall ball shots (20/14 lb ball)
- 30 chest-to-bar pull-ups
- 30 power cleans (225/155 lb)
The workout is performed in the following order: wall ball shots, chest-to-bar pull-ups, and power cleans. The athlete must complete all 30 repetitions of each movement before moving on to the next one. The recommended weights for the power cleans are 225 lbs for men and 155 lbs for women. The workout is timed, and the athlete’s score is the total time it takes to complete all three rounds.
Holleyman Workout: Variations and Scaling Options
The Holleyman workout is a challenging workout that requires a high level of fitness. Not everyone who tries this workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight of the power cleans
- Use a lighter medicine ball for the wall ball shots
- Scale the chest-to-bar pull-ups to regular pull-ups or jumping pull-ups
Holleyman Workout: Tips and Strategies
The Holleyman workout is a demanding workout that requires a lot of energy and focus. Here are some tips for completing the workout efficiently and safely:
- Pace yourself: The workout is designed to be challenging, so don’t try to go too fast in the beginning. Find a pace that you can maintain throughout the workout.
- Break up the movements: Don’t try to do all 30 repetitions of each movement in one go. Break them up into smaller sets and take short breaks in between.
- Use proper form: Make sure you are using proper form for each movement to avoid injury and maximize your efficiency.
- Warm-up and cool-down: Before starting the workout, make sure you warm up properly to prevent injury. After the workout, cool down and stretch to help your body recover.
Holleyman Workout: Athlete Performance
The Holleyman workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 30-45 minutes
- Advanced: 20-30 minutes
Conclusion
The Holleyman workout is a challenging and demanding workout that requires a high level of fitness. It is named after a fallen soldier and is designed to test an athlete’s strength, endurance, and mental toughness. If you are looking for a challenging workout that will push you to your limits, the Holleyman workout is a great choice. Remember to scale the workout if needed, use proper form, and pace yourself to complete the workout efficiently and safely.