Scaled Randy
scale Randy
50 power snatches (45/35 lb)
Hero WODFor Time15 min cap
Randy Hero WOD: 75 Power Snatches — Complete Guide
USAF Staff Sergeant Randy Moe
U.S. Air Force — KIA February 7, 2002, Philippines
Randy is 75 power snatches at 75/55 lb for time, honoring USAF Staff Sergeant Randy Moe. It is a barbell cycling test that rewards efficiency over power — the load is submaximal, but 75 overhead lifts demand consistency of technique that degrades under fatigue. Unlike Grace, the snatch is technically less forgiving: a wide catch or soft lockout on rep 60 creates injury risk. Randy teaches athletes to maintain overhead mechanics when their lungs are screaming to stop.
Quick answer
Randy is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
SSgt Randy Moe died in a helicopter crash during a training mission in the Philippines. Randy is 75 power snatches at 75/55 lb — a test of barbell cycling efficiency and overhead stability at submaximal loads sustained across a high rep count.
The WOD
For Time
15-min time cap
Power Snatches
♂ 75 lb · ♀ 55 lb
Good Scores for Randy
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
15–20 min
Intermediate
10–15 min
Advanced
7–10 min
Elite
Sub-7 min
Strategy & Coaching Tips for Randy
Singles from the start — cycling snatches at 75 reps is not sustainable for most
Unlike Grace (clean and jerks), the snatch requires more precise overhead positioning on each rep. Touch-and-go snatches at 75 lb are viable for athletes whose snatch max exceeds 135 lb. Most athletes should plan fast singles: pick up, snatch, drop, immediate reset. Target 3–4 seconds between reps.
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75 DB power snatches (35/20 lb), alternating arms
Scaling Options
RX
75 power snatches (75/55 lb) for time.
- ›75 power snatches (75/55 lb)
At-Home
DB power snatches alternating arms.
- ›75 DB power snatches (35/20 lb), alternating arms
No Equipment
Explosive squat and overhead press motion.
- ›75 squat + jump press (bodyweight)
Beginner
50 reps at 45/35 lb. Prioritize technique — the snatch is a skill.
- ›50 power snatches (45/35 lb)
Equipment Needed (RX)
barbellplates
Your Randy Scores
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Frequently Asked Questions — Randy
What is the Randy Hero WOD?
75 power snatches at 75/55 lb for time, honoring USAF SSgt Randy Moe.
Should I do touch-and-go snatches in Randy?
Only if 75/55 lb is under 60% of your max snatch. Most athletes use fast singles to maintain technique across 75 reps.
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