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2024-06-29

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"Hotshots 19"35 min

6 Rounds For Time:
30 Air Squats
19 Power Cleans 135 / 95 lb
7 Strict Pull-ups
400 Meter Run

Time Cap: 35 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION

Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory. June 30th was the date (6 rounds/30 Air Squats), 19 men were lost (19 Power Cleans), 7:40pm (7 Pull-Ups / 400m Run).

Stimulus
  • Overview: In this long and grindy hero workout, athletes will need to pace themselves right from the start. Breaking up the cleans and the pull-ups in a way that athletes can stick to throughout all 6 rounds will be key.
  • Air Squats: Reps should be completed in 1:15 or less and to full depth and extension.
  • Power Cleans: Loading should not exceed 65% of their 1RM power clean. These should be completed in 1:00 or less.
  • Strict Pull-Ups: Completed in 1:00 or less, break as needed with this in mind.
  • Run: Aiming for 2:15 or less.
  • Score: Time to complete work.
Strategy
  • Athletes should start each round by settling into a steady pace on the air squats. This is a great place to catch your breath once you are in the thick of this workout.
  • Singles on the power cleans right from the start is a great option in this workout. We can also alternate between touch and go sets and singles to help move through the cleans a little faster or if we are working on our barbell cycling.
  • Singles on the strict pull-ups is an option to complete these within the time frame, or in small sets so that we do not fatigue too early in the workout.
  • We want to aim to be consistently paced on all of our runs today, with the exception of the final run, once we get to the end that's where we want to turn on the gas.
Substitutions

AIR SQUATS

  • Reduce Reps
  • Squat To A Box
  • Reverse Lunges

POWER CLEANS

  • Reduce Loading
  • Reduce Reps
  • Hang Power Cleans
  • Sub Dumbbells
  • Sub Kettlebell Hang Power Cleans

STRICT PULL-UPS

  • Reduce Pull-Ups
  • Banded Strict Pull-Ups
  • Ring Rows
  • Alternating Dumbbell Plank Rows

400 METER RUN

  • Reduce Distance
  • 500/450m Row
  • 400/360m Ski
  • 1000/900m Bike
  • 300m Air Run

"TEAM HOTSHOTS 19"
6 Rounds For Time:
30 Synchro Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups (Each)
400 Meter Run (Together)

* Teams of 2
* Split Power Cleans As Needed

Time Cap: 35 Minutes

Movement prep

10 Air Squats
3 Power Cleans
3 Strict Pull-Ups
100m Run