30 Rounds For Time: 5 Wall-Ball Shots (20/14 lb), 3 Handstand Push-Ups, 1 Power Clean (225/155 lb).
Primary movement: Heavy Clean/HSPU/WB
Holleyman honors Army Staff Sergeant Aaron Holleyman, killed in Iraq in 2004. Thirty tiny rounds hide enormous numbers: 150 wall-balls, 90 handstand push-ups and 30 power cleans at a genuinely heavy 225/155 lb. The heavy single every round is the signature - you never get to 'settle in', because every 90 seconds you must reorganize your whole body around one maximal-feeling pull. Holleyman tests strength-endurance the way few benchmarks dare: heavy, tired, thirty times.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 40:00+ (scaled) | 43:00+ (scaled) |
| intermediate | 30:00 | 32:00 |
| advanced | 23:00 | 25:00 |
| elite | sub 17:00 | sub 19:00 |
The clean is the workout: approach every single with a full setup and a decided mind - 30 'almost misses' is not a strategy. Wall-balls and HSPU unbroken but unhurried; they are the breathing room between pulls. If 225/155 is above ~80% of your 1RM power clean, scale it: this should be a confident heavy single, not a max attempt done 30 times. Rhythm goal: identical round splits from round 5 to round 25. Watch your lower back on cleans after round 20 - reset your brace deliberately.
Scaled: 30 rounds with 14/10 lb ball, pike push-ups, power clean at 70-75% 1RM. Beginner: 15 rounds of 5 light wall-balls, 3 elevated push-ups, 1 moderate deadlift.
Log every result, see your progress over time, and know exactly where you stand.