What is a good time for Hotshots 19?

Good times for Hotshots 19 depend on your fitness level: Elite athletes finish under 65:00, advanced athletes target 65:00-55:00, intermediate athletes aim for 55:00-45:00, and beginners should focus on proper form over 45:00.

What is considered a good Hotshots 19 time?

A good Hotshots 19 time for most CrossFit athletes is between 55:00-45:00 (intermediate level). Elite times are under 65:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Hotshots 19?

Your Hotshots 19 pace should match your fitness level. Beginners should aim to finish around 45:00 with good form, while advanced athletes can target 65:00-55:00. Always prioritize proper movement over speed.

How do I scale Hotshots 19?

Hotshots 19 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Hotshots 19 work?

Hotshots 19 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

Why This Workout Is Hard

Hero WOD. 6 rounds: squats, heavy power cleans (135lb), strict pull-ups, run. Tests strength/conditioning/gymnastics.

Benchmark Times for Hotshots 19

Elite: <65:00
Advanced: 65:00-55:00
Intermediate: 55:00-45:00
Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Six rounds, each including a 400m run, combined with air squats, heavy power cleans, and strict pull-ups, creates a substantial test of cardiovascular fitness and work capacity under load.
Stamina (7/10): Cycling 19 power cleans (135/95 lb) and 7 strict pull-ups per round for 6 rounds tests strength-stamina and pulling endurance, especially when fatigued from running and squats.
Strength (7/10): Power cleans at 135/95 lbs are a moderate-heavy load. Strict pull-ups require good relative pulling strength. The volume amplifies the strength demand.
Power (7/10): Power cleans are an explosive movement. Maintaining power output across 6 rounds is tested.
Speed (6/10): Maintaining a strong running pace and efficiently cycling through the lifts and gymnastics is key for a good time.
Flexibility (3/10): Requires mobility for power cleans (hip hinge, catch position) and basic range of motion for squats and pull-ups.

Modality Profile

A triplet combining one movement from each modality: Run (M), Power Clean (W), and Pull-up (G). The stimulus is evenly distributed.

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These WODs similar to Hotshots 19 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Six rounds, each including a 400m run, combined with air squats, heavy power cleans, and strict pull-ups, creates a substantial test of cardiovascular fitness and work capacity under load.
Stamina	7/10	Cycling 19 power cleans (135/95 lb) and 7 strict pull-ups per round for 6 rounds tests strength-stamina and pulling endurance, especially when fatigued from running and squats.
Strength	7/10	Power cleans at 135/95 lbs are a moderate-heavy load. Strict pull-ups require good relative pulling strength. The volume amplifies the strength demand.
Flexibility	3/10	Requires mobility for power cleans (hip hinge, catch position) and basic range of motion for squats and pull-ups.
Power	7/10	Power cleans are an explosive movement. Maintaining power output across 6 rounds is tested.
Speed	6/10	Maintaining a strong running pace and efficiently cycling through the lifts and gymnastics is key for a good time.

Hotshots 19

For Time

6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

499 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

32:30Elite

47:30Target

65:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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