For TimeMetconBenchmark
HOTSHOTS 19
6 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
6 Rounds for Time:
30Air Squat
19Power Clean
↳ 95/0 lbs (43/0 kg)
7Strict Pull-Up
400 mRun
Original WOD
6 Rounds for Time: 30 Air Squats 19 Power Cleans (95 lbs) 7 Strict Pull-Ups 400m Run
Coaching Tips
Strategy
- 1Maintain a steady pace on the run to conserve energy for the subsequent movements.
- 2Break the Power Cleans into manageable sets if necessary; consider 5-7 reps per set to avoid fatigue.
- 3Aim to keep Air Squats unbroken; focus on your breathing to maintain a rhythm.
- 4Ensure strict form on Pull-Ups, focusing on full extension and pulling to the chest to maintain technique.
- 5Transition quickly between movements to maximize efficiency, especially after the run.
Safety Considerations
Technical Focus
Ensure proper depth during Air Squats to avoid knee injury.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 1-2 min Jog - 2 min(Light jog to get heart rate up.)
Mobility: 3 min
- 5-10 Hip Flexor Stretch - 1 min(Hold stretch to open hips.)
- 10 Shoulder Dislocates - 1 min(Use a band or light bar.)
- 5-10 Ankle Mobility Stretch - 1 min(Focus on dorsiflexion.)
Activation: Mini WOD
2 rounds- 10 Air Squats(Focus on form.)
- 5 Power Clean (empty barbell)(Slowly practice technique.)
- 5-7 Pull-Ups (assisted or jumping)(Warm-up with strict form.)
Scaling Options
Intermediate
Reduce weight on Power Cleans to around 75 lbs, and allow for a band on Pull-Ups.
- 1
power clean
Use lighter weight for Power Cleans.
Weight: 75/ lbs (34/ kg)
- 2
strict pull up
Banded Pull-ups.
Scaled
Reduce weight on Power Cleans further to around 55 lbs, and use Ring Rows or Jumping Pull-Ups.
- 1
power clean
Use a lighter weight for Power Cleans.
Weight: 55/ lbs (25/ kg)
- 2
strict pull up
Ring Rows.