Hotshots 19: Air Squats, Power Cleans, Pull-Ups, and running
Hero workouts are an integral part of the CrossFit community, honoring fallen soldiers, police officers, and firefighters who lost their lives in the line of duty. Hotshots 19 is a seamless addition to this tradition. The workout was created in honor of the 19 members of the Granite Mountain Hotshots, who lost their lives in a devastating wildfire in Arizona in 2013. But what is the story behind this workout? Why is it called Hotshots 19? What are some strategies to get through the workout as quickly as possible? In this article, we take a look at this Hero WOD and the history behind it.
What is the story behind Hotshots 19
On June 30, 2013, the elite wildfire fighting team Granite Mountain Hotshots was caught in a deadly firestorm in Arizona. A sudden shift in the wind caused the fire to grow uncontrollably, leaving the 19 men with no chance to reach safety. It was one of the deadliest disasters in the history of the U.S. fire service.
CrossFit, which has close ties to emergency responders and the military, subsequently created the Hero WOD Hotshots 19 to pay tribute to these brave firefighters.
Where does the name Hotshots 19 come from
The term Hotshots refers to specialized elite firefighting teams in the U.S. that specialize in battling wildfires. These teams often work in the most dangerous areas, far from any infrastructure and with minimal resources. They cut firebreaks, control fire spread, and work under extreme conditions.
The number 19 in the name refers to the 19 members of the Granite Mountain Hotshots.
What does the Hotshots 19 workout look like
The Hero WOD Hotshots 19 consists of six rounds for time.
- 30 Air Squats
- 19 Power Cleans (61 kg/43 kg)
- 7 Strict Pull-Ups
- 400 meter run
What are some strategies for Hotshots 19
Since this is a long, endurance-based workout, a well-thought-out strategy is crucial.
Pacing: Start in a controlled manner so as not to burn out later. A steady tempo across all six rounds is the key.
Smart splitting of Power Cleans: The 19 Power Cleans are the most challenging part. Break them up into sets you can handle well. For example, 5-5-5-4 or 7-7-5; under certain circumstances, quick singles can also make sense.
Pull-Ups: Since these are strict pull-ups, they can quickly become problematic. Choose sets that you can manage well without exceeding your limit.
Air Squats: Perform the air squats in a controlled manner and focus on technique; choose sets that don't require you to go to your absolute limit.
Run: Set your pace so that you can recover for the next round.
What scaling options are there
If you cannot complete the workout Rx, there are numerous scaling options.
Air Squats:
- Reduce the repetitions
Power Cleans:
- Reduce the weight
- Reduce the repetitions
Pull-Ups:
- Jumping Pull-Ups
- Banded Pull-Ups
- Ring Rows
400m Run:
- Reduce the distance
What is a good score
- Scaled version: 50+ minutes depending on modifications
- Average CrossFitter: 45-55 minutes
- Advanced: 35-45 minutes
- Elite athletes: under 30 minutes
The most important thing is a steady pace and getting through all six rounds.
Conclusion
Hotshots 19 is much more than just a strenuous workout. It is a memorial service in the form of training. It requires not only physical strength and endurance from CrossFitters, but also mental toughness and dedication. The challenges of this workout are significant, but they symbolize the immense strength, discipline, and perseverance that the Granite Mountain Hotshots demonstrated in their service.
