Hero WOD Simmons: Quick Strength Tribute
Meta Description:
Hero WOD Simmons honors LAPD Officer Randy Simmons. Get scaling options, tips, and strategy—read on to tackle this fast-paced Hero WOD.
Honoring Officer Randy Simmons
Hero WOD “Simmons” is dedicated to Randy Simmons, a 51-year-old LAPD veteran and SWAT team member with 27 years of service. Officer Simmons was tragically killed in the line of duty on February 7. He is survived by his wife and two children. This workout honors his dedication, professionalism, and courage in service to his community.
The Workout: Hero WOD “Simmons”
For Time (6:00 Time Cap):
75 Power Snatches (75/55 lbs)
Scaling Notes:
L3: 65/45 lbs
L2: 55/35 lbs
L1: 75 lb D-Ball Slams
Notes:
This Hero WOD is designed to be light, fast, and efficient.
Choose a weight you can complete confidently within the time cap.
Optionally, pick a weight that allows 15 unbroken reps when fresh to maintain speed and form.
Workout Variations
RX (As Prescribed)
75 Power Snatches (75/55 lbs) for time
Intermediate (Scaled)
75 Power Snatches (55/35 lbs) for time
Beginner (Accessible)
75 D-Ball Slams (75 lbs) for time
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio to get the blood flowing
Dynamic shoulder and hip mobility drills
Barbell warm-up with light power snatches
Movement Standards & Form Cues
Power Snatch
Maintain bar close to body
Explosive hip drive
Full lockout overhead with tight core
D-Ball Slams
Full squat and hinge
Slam with controlled motion to protect back
Engage core on rebound
Mindset Preparation
Unlike longer Hero WODs, Simmons is a short, fast-paced challenge. Focus on rhythm, speed, and maintaining unbroken sets where possible. Mental readiness and confidence in your chosen weight are key.
Performance Strategy
Rep Breakdown
Consider splitting into sets of 15–20 reps to maintain form and speed
Short, consistent rest between sets helps stay under the 6-minute cap
Pacing Plan
Start at a steady pace rather than all-out, preserve consistency
Maintain smooth transitions between reps
Recovery & Hydration
Hydrate lightly before the WOD
Stretch shoulders, hamstrings, and lower back post-WOD
Refuel with protein for muscle recovery