Understand the programme
Each round contains five wall-ball shots, three handstand push-ups and one power clean. Complete thirty rounds in that order. This Hero honours Staff Sgt. Aaron N. Holleyman, killed on 30 August 2004 in Iraq. Programme loads and target heights are listed men/women.
Goal and scoring
Score total elapsed time. Use a round counter to reduce counting errors. If stopping at a pre-agreed cap, record full rounds and repetitions in the unfinished round, plus clean load and wall-ball target.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
Wodball example: ten rounds with a light clean and a suitable pressing variation. Short sets do not make the accumulated volume trivial. Agree round count with your coach and choose a clean load repeatable after the preceding stations.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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