Beginner strategy
Holleyman: train the right version of the test.
A practical starting point for athletes building toward the full Holleyman HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
Scale weight and movements. Focus on consistency.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Move at a steady pace
Break up HSPU as needed
Singles on cleans from the start
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Wall balls: Use lighter ball if needed
HSPU: Pike push-ups or box HSPU
Cleans: Use manageable weight
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
Reduce rounds to 15-20
Lighter wall ball and barbell
Pike push-ups or regular push-ups
Coach notes
Beginner success tips.
Tip 01
Keep moving, don't rest too long
Tip 02
Chalk hands for cleans
Tip 03
Warm up shoulders and legs
Next step
Ready to take on Holleyman?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.