“Hot Shots 19”
6 ROUNDS
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400m Run
General Warm-Up
Start with the Hinshaw Warm-Up, followed by a 200m-400m jog, if possible.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Then...
2 Rounds
5-10 PVC Pass Throughs
:15-:30 Front Rack Stretch - Each Arm
Then…
3 Rounds
3 x through the Bear Complex* (PVC or Empty Bar)
20 Mt. Climbers
20 Jumping Jacks or 40 Jump Rope
*1 x Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
Specific Warm-Up
Lots of moves in this one and it’s long! Touch on each movement and get your chosen variations ready, then get after it!
Workout of the Day
“Hot Shots 19”
6 ROUNDS
30 Air Squats
19 Power Cleans
400m Run
Notes: This is a long workout dedicated to nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 20th, 2013.
Modifications for the Air Squat
30 Air Squats x 6 Rounds is 180 Squats! That’s a lot! Reverse engineer this workout by deciding how many squats is right for YOUR body to accomplish in one 20-30min workout and divide it by 6. Maybe go with 19, to make it fitting!
Modifications for the Power Cleans
This workout is meant to be done with a weight that you could clean 10-20 times in a row, without stopping. The heaviest one should go would be 135lbs. Heavier than that is unnecessary.
If you are using dumbbells and feel that your dumbbells are too heavy to clean 10-20 times in a row, bring down the number of reps to something you can complete in 2 sets. For example, if you feel like you can consistently do 6+ cleans in a row, shoot for 12 reps per round. Something that allows you to only break once.
Modifications for the Strict Pull Ups
This number of Strict Pull Ups is killer for anybody! If you have any strict pull ups at all, I would just go with a comfortable number for YOU. Even if it’s only 1 or 2 per round. If you want more pump, you can mix and match your way to seven reps with Bodyweight rows. For example, in Round one, if you knock out 4 pull ups, you could add on 3 Bodyweight rows. Then in round 2, if you only get 2 pull ups, you add on 5 Bodyweight Rows. By the end, prepare for just 7 Bodyweight rows and no pull ups!
The best way to modify these pull ups is to go with body weight rows on and angle that would allow you to get 10 reps when you’re fresh. Then, as fatigue sets in, it will be harder and harder
to get to 7!
If you don’t have rings, go with 7 Dumbbell rows per arm or a set of 14 renegade rows!
Modifications for the Running
If you have another cardio device available…
500m Row
500m Ski Erg
1000m C2 Bike
25-30 Cals on an Air Bike
2:00 Spin Bike
2:00 Any Cardio of Choice
1:45 of Burpees
Or… the following combo in place of each run.
1:00 Bicycle Crunches
1:00 Jumping Jacks/Jump Rope
Cool Down
Legs Up The Wall…. Forever.
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