For TimeMetconBenchmark
HOTSHOTS 19
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
Coaching Tips
Strategy
- 1Pace yourself, especially on the runs, to ensure you can maintain form throughout all rounds.
- 2Consider breaking the power cleans into smaller sets (e.g., 10-9) to maintain technique and reduce fatigue.
- 3Transition quickly between movements, but don't sacrifice form for speed.
- 4For strict pull-ups, utilize a controlled descent and a strong grip to reduce fatigue and ensure safety.
- 5On air squats, focus on depth and keeping your chest up to engage your core effectively.
Safety Considerations
Technical Focus
Ensure proper depth on squats and maintain form during power cleans.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Use a moderate pace to increase heart rate.)
Mobility Work:
- 10 per leg Hip Openers(Focus on dynamic stretches for hip mobility.)
- 10 seconds hold Shoulder Stretch(Gently stretch the shoulders to prepare for pull-ups.)
- 5 each side Thoracic Rotation(Increase mobility in the upper back.)
Activation Drills:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Power Clean with PVC Pipe(Emphasize proper technique without load.)
- 5 Pull-Ups (Assisted if Needed)(Get the body used to the movement.)
Scaling Options
Intermediate
Reduce weight on power cleans and modify pull-ups.
- 1
power clean
Decrease load by ~20%
Weight: 75/ lbs (34/ kg)
- 2
strict pull up
Banded Pull-Ups
Scaled
Lighter weights and assistance for pull-ups.
- 1
power clean
Decrease load by ~40%
Weight: 55/ lbs (25/ kg)
- 2
strict pull up
Ring Rows