Hotshots 19

June 10, 2022

5

-

6

minutes warming up

25

-

minutes working out

Today's hero workout is all about moving at a consistent pace. Some background about our heroes: On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

6 Rounds
30 Air Squats
19 Power Cleans
7 Bent Over Row
400-m Run

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Air Squats
Pick an amount of squats that allows you to move through the whole set steadily without stopping.

Options: adjust to 20-reps per round.
💪/🤰 perform 15-reps, with an option to a chair/stool.

Power Cleans
Pick a middle weight - something you have to break up into 2 sets.

Options: perform Hang Power Cleans.
💪/🤰 perform 10-reps.
Equipment: barbell, dumbbells, kettlebells, backpack, jugs of water.

Bent Over Row
Challenge yourself here! Make these hard, where you can only do 3-4 at a time.

Options: increase to 9-11 reps if your weights are on the lighter side.
🔥 perform Strict Pull-ups.
Equipment: barbell, dumbbells, kettlebells, backpack.

Run
Should be a middle distance where you can keep going the whole time.

Options: Row 500-m, Bike 0.75-miles, or 50 Lateral Quick Step-overs + 50 High-knees, total per round.
💪/🤰 run/walk/jog/baby carry 200-m."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Power Cleans and Bent Over Rows.
📍 400-m run route.

Warm-up

15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds

Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side

🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds

See warm-up details
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Hotshots 19

June 10, 2022

5

-

6

minutes warming up

25

-

minutes working out

Today's hero workout is all about moving at a consistent pace. Some background about our heroes: On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-06-10 Hotshots 19 by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Air Squats
Air Squats

Squat Family

Power Cleans
Power Cleans

It's All in the Hips

Bent Over Rows
Bent Over Rows

Pulling Movements