Pull Up WODs 4 – HOTSHOTS 19
6 Rounds for Time
- 30 Air Squats
- 19 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 400 metre Run
With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 metre Run.
Score is the time it takes to complete the 6 rounds.
Movement Standards
Strict Pull-Ups: Begin with your hands on the Pull-Up Bar just outside your shoulders, arms fully extended.
Without any help/momentum from the lower body (no kip), pull so your chin gets higher than the bar. Complete at full arm extension.
Good Score for “Hotshots 19” (estimated)
– Beginner: 35+ minutes
– Intermediate: 30-34 minutes
– Advanced: 25-29 minutes
– Elite: <24 minutes
Tips and Strategy
Choose a steady, moderate pace (around 75-80% of your max pace). A fast pace out of the gate will likely lead to burn out and a poor overall score.
When you complete round 1, look at the clock. Aim to complete each of the next 5 rounds at the same pace, +/- 30 seconds.
The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats.
Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.
Intended Stimulus
“Hotshots 19” should feel long and exhausting. The Power Clean load should feel relatively light. If this workout were 4 rounds, it would probably be “enjoyable;” the 6 rounds make this WOD brutally hard.
Scaling Options
This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 40 minutes.
Intermediate Option
6 Rounds for Time of:
- 30 Air Squats
- 19 Power Cleans (115/75 lb)
- 3 Strict Pull-Ups
- 400 metre Run
Beginner Option
4 Rounds for Time of:
- 15 Air Squats
- 10 Power Cleans (75/55 lb)
- 5 Ring Rows
- 400 metre Run
