“The Line”
Workout Philosophy
A-Line
Monday, July 4th, 2022
A. Strict press build to a tough 5 in 5sets rest as needed
B. Strict pronated pullup Accumulate 30 reps at your own pace use assistance from a band if needed
C1. DB Three Point Row @30X1; 8/arm; rest 1min
C2. DB at side walk lunge or reverse lunge 8/leg alt leg per rep; rest 1min
C3. Side plank powell raise @2020; 8/arm; rest 1min x 3-4sets
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3 sets all same pace
15 Russian KBS you pick weight
12 burpees
90sec AB Row or Jog
rest walk 2-3mins
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walk 5mins
Growth
Monday, July 4th, 2022
A. Back squat 3, 3, 2, 2, 1, 1; rest 2-3mins push a bit here make sure to warmup really well for this
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Hot Shots 19 Hero Workout Happy 4th Everyone!
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter 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 meter 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 meter Run
Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run
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20mins easy spin on bike
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Post results and comments to comments
Commit
Monday, July 4th, 2022
A. Back squat 3, 3, 2, 2, 1, 1; rest 2-3mins push a bit here make sure to warmup really well for this
+
Hot Shots 19 Hero Workout Happy 4th Everyone!
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter 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 meter 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 meter Run
Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run
+
20mins easy spin on bike
+
Post results to comments
