Intermediate 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.
Break up HSPU and keep singles on cleans. Stay steady.
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
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Aim for 1 round every 1-1.5 minutes
Break HSPU into 2-1 or singles
Quick singles on cleans
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: Unbroken if possible
HSPU: Kip if allowed
Cleans: Reset grip each rep
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 barbell weight if needed
Partial ROM HSPU
Reduce rounds to 20-25
Coach notes
Intermediate success tips.
Tip 01
Stay consistent
Tip 02
Don't rush early rounds
Tip 03
Save energy for last 10 rounds
Next step
Ready to take on Holleyman?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.