Hero WOD Holleyman: How to Conquer This 30-Round Challenge
Honoring Staff Sergeant Aaron N. Holleyman
The Holleyman Hero WOD pays tribute to U.S. Army Staff Sergeant Aaron N. Holleyman, age 27, of Glasgow, Montana. Assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, he was killed in action on August 30, 2004, when his military vehicle struck an improvised explosive device in Khutayiah, Iraq.
Aaron is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. This workout is designed to honor his courage, sacrifice, and devotion to both family and country.
When you take on Holleyman, you’re not just testing your fitness—you’re carrying forward the memory of a hero who gave everything.
The Workout
30 Rounds for Time (30:00 cap):
5 Wall Balls (20, 14 lb)
3 Handstand Push-Ups
1 Power Clean (225, 155 lb)
Workout Variations
Intermediate
5 Wall Balls (14, 10 lb)
:30 Handstand Hold
1 Power Clean (185, 135 lb)
Beginner
5 Wall Balls (10, 8 lb)
3 Hand-Release Push-Ups
1 Power Clean (135, 95 lb)
New athletes may prefer performing one round every 2 minutes for a total of 15 rounds.
Training Advice
Warm-Up: Open with shoulder mobility drills, light wall ball throws, and empty-bar cleans. Add inverted holds or pike push-ups to prepare for pressing volume.
Form Standards:
Wall Balls: Squat below parallel, full hip extension, hit target every rep.
Handstand Push-Ups: Keep a tight midline, avoid arching your back.
Power Cleans: Drive with legs, keep the bar close, catch in a strong front rack.
Mindset: Hero WODs are meant to challenge you physically and mentally. Dedicate your effort to Staff Sergeant Holleyman, and approach the workout with gratitude and grit.
Performance Strategy
Treat It Like an EMOM: A strong pacing option is to complete 1 round per minute for 30 minutes. This keeps you moving consistently without redlining early.
Break Smart: If you fall behind, pause briefly but aim to finish each round under 45 seconds.
Movement Balance: The push, squat, and pull combination allows for muscular recovery within the workout… lean into that.
Recovery Plan: After finishing, spend 5–10 minutes stretching shoulders, hips, and quads. Hydrate and refuel with protein and carbs to aid muscle repair.