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Superior Pull Up WODs to Make you Look Good and Move Well

Time for a stronger upper body!

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

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