Workout Description

Why This Workout Is Extremely Hard

Six long rounds combine high-rep barbell cycling, strict pulling, and repeated 400 m runs. Total volume is massive: 180 air squats, 114 power cleans, 42 strict pull-ups, and 2.4 km of running. Grip and midline fatigue compound across 45–60+ minutes, demanding advanced stamina, pacing, and mechanics to finish within a typical one-hour cap.

Benchmark Times for Hotshots 19

• Elite: <40:00
• Advanced: 45:00-48:00
• Intermediate: 50:00-52:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total reps and repeated sets drive muscular endurance in legs, grip, and posterior chain over nearly an hour of continuous work.
• Endurance (7/10): Repeated 400 m runs and a long time domain require steady aerobic pacing and breath control while moving under fatigue across six rounds.
• Power (5/10): Power cleans demand repeated explosive hip extension, but fatigue and pacing temper peak explosiveness as the workout progresses.
• Strength (4/10): Loads are moderate but not maximal; challenge comes from cycling 135/95 lb for 114 total reps rather than heavy singles.
• Speed (3/10): Not a sprint. Sustainable cadence and quick transitions matter more than top-end speed, especially as grip and legs fatigue.
• Flexibility (2/10): Basic positions only: squat depth, front rack for cleans, and full pull-up range. No advanced mobility beyond sound fundamental positions.

Scaling Options

Scale to: 6 RFT — 30 Air Squats, 19 Power Cleans (95/65 lb), 7 Banded Strict Pull-Ups, 400 m Run • 5 RFT — 25 Air Squats, 15 Power Cleans (115/75 lb or 75/55 lb), 7 Kipping Pull-Ups, 400 m Run • 6 RFT — 30 Air Squats, 12 Power Cleans (95/65 lb), 10 Ring Rows, 300 m Run

Scaling Explanation

These options reduce load, strict pulling difficulty, and/or overall volume to maintain continuous movement and the long, aerobic-grindy stimulus within the intended time domain.

Intended Stimulus

A long, gritty grind at a steady, sustainable pace. Athletes should keep moving with controlled sets on the cleans and small, quick sets on strict pull-ups, then settle into comfortable, repeatable run splits. Breathing should be steady, legs and grip will burn, and transitions should be deliberate to avoid redlining early.

Coach Insight

Pace the first two rounds conservatively. Break cleans early (e.g., 5-5-4-3-2 or 7-6-6). Keep pull-ups in small, crisp sets and run relaxed. One tip: Decide your clean set plan before starting and stick to it. Avoid staring at the bar—take 10–15 seconds, then go. Common mistakes: Overcooking round one, unbroken early cleans, sloppy power-clean mechanics, and ignoring grip management. Chalk and rest smart.

Benchmark Notes

If you finish near 60 minutes, you’re at the beginner end; around 50–52 minutes is intermediate; sub-45 is advanced; near 40 is elite. Use the levels to choose smart scaling so you can keep moving and finish under your gym’s time cap.

Modality Profile

Weightlifting dominates because 114 barbell power cleans take significant time under fatigue. Monostructural work is next with 2.4 km of running across six rounds. Gymnastics includes 180 air squats and 42 strict pull-ups, creating meaningful but secondary time demand and accumulating fatigue.

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