The Randy WOD is a hero workout named after Randy Simmons, a 27-year LAPD veteran and SWAT team member who was killed in the line of duty.
The Randy WOD is traditionally done with a barbell; however, there are various options to ensure this is a powerful workout. You can do this workout with a barbell, dumbbell, or kettlebell.
If you have never done the Randy Hero WOD before, you might want to do so with a much lighter weight than initially prescribed. This lighter weight can help you better feel for the high volume of snatches. It might also be necessary to break this WOD not manageable sets.
The Randy WOD is done for time, and it consists of 75 Power Snatches at 55 pounds.
The aim is to perform this workout as quickly as possible using proper form.
Score Times for Randy WOD
Your score is the time on the clock when you complete your last power muscle snatch.
- Beginners are expected to finish the Randy WOD between 9 and 15 minutes
- Intermediate athletes are expected to finish this workout between 6 to 8 minutes
- Advanced athletes are expected to complete this workout between 4 to 6 minutes
- Elite athletes should finish this workout in 4 minutes or less.
Strategy and Tips
Having great technique from the start is essential in a workout like Randy.
The weight is light, so you might consider muscling through the first half of the workout; however, doing this can rapidly catch up to you in the second half.
When doing the Randy WOD, always use your legs while keeping your arms relaxed and straight. This form ensures that your upper body still has enough energy for the last 30 or so reps.
The great thing about the Randy WOD is that you can break your reps however you see fit.
Below are a couple of options to use:
- 10 sets of 7, then 1 set of 5
- 5 sets of 15
- 8-8-7-7, then 5 sets of 10
What to Expect from the Randy WOD
This workout is a singlet as it contains only one movement. You should feel fatigued in your muscles. Since there is just one movement to do and 75 repetitions, you have a straightforward workout. The load should start off feeling light, but it will become taxing after a couple of minutes. Your lungs and grip are likely to suffer the most during the Randy WOD.
Options for Scaling
You can select a load and volume for Randy that feels light. The load should enable you quickly move and complete at least 5 unbroken reps for each set. The Randy WOD shouldn’t take more than 15 minutes to complete, so ensure you scale accordingly.
You can switch to just 50 power snatches with 45 pounds to complete this workout for beginners.