For TimeMetconBenchmark30:00
Hotshots 19
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
6 rounds
- 1Air Squat30 reps
- 2Power Clean19 reps
95/null lbs (43/0 kg)
- 3Strict Pull-Up7 reps
- 4Run400 m
Note: Weighted vest: optional for entire workout.
Coaching Tips
Strategy
- 1Maintain good squat depth throughout the Air Squats.
- 2Focus on a powerful pull from the clean to keep the bar close.
- 3Use a solid grip on the Pull-Ups to avoid excessive swinging.
Safety Considerations
Technical Focus
Monitor for squat depth and pull-up form.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce Power Clean to 75 lbs and Pull-Ups to Jumping Pull-Ups.
- 1
power clean
Power Clean to 75 lbs
Weight: 75/ lbs (34/ kg)
- 2
pull up
Jumping Pull-Ups
Scaled
Reduce Power Clean to 45 lbs and Pull-Ups to Ring Rows.
- 1
power clean
Power Clean to 45 lbs
Weight: 45/ lbs (20/ kg)
- 2
pull up
Ring Rows