Hotshots 19 workout

Hotshots 19 Crossfit Workout

Overview of Hotshots 19 Workout

Hotshots 19 is a CrossFit workout that is named after the 19 firefighters who died in the line of duty while fighting a wildfire in Arizona in 2013. This workout is a tribute to their bravery and sacrifice. It is a challenging workout that involves a combination of cardio and strength exercises. Hotshots 19 is not a workout that is used in CrossFit competitions, but it is a popular workout that is done in CrossFit gyms around the world.

Hotshots 19: Workout Description

Hotshots 19 is a long and grueling workout that consists of six rounds of the following exercises:

  • 30 air squats
  • 19 power cleans (135/95 lb)
  • 7 strict pull-ups
  • 400-meter run

The workout is done for time, which means that the goal is to complete all six rounds as quickly as possible. The recommended weight for the power cleans is 135 pounds for men and 95 pounds for women. The strict pull-ups require the athlete to pull their chin over the bar without using any momentum or kipping.

Hotshots 19 Variations and Scaling Options

Hotshots 19 is a challenging workout that may not be suitable for everyone. Here are some common scaling options for those who need them:

  • Reduce the weight of the power cleans
  • Use a resistance band or jumping pull-ups for the strict pull-ups
  • Reduce the number of rounds
  • Reduce the number of reps for each exercise

It is important to choose a scaling option that is appropriate for your fitness level and experience. Talk to your coach or trainer if you are unsure about which option to choose.

Tips and Strategies for Hotshots 19

Hotshots 19 is a long and challenging workout that requires a lot of mental and physical toughness. Here are some tips and strategies for completing the workout efficiently and safely:

  • Pace yourself: Don’t go out too fast in the first round, or you will burn out quickly.
  • Break up the power cleans: It’s better to do smaller sets with short breaks than to try to do all 19 reps in one go.
  • Use a steady pace on the run: Don’t sprint out of the gate, or you will tire yourself out quickly.
  • Focus on your form: Make sure you are using proper form on all the exercises to avoid injury.
  • Take short breaks: It’s better to take short breaks between exercises than to push yourself to exhaustion.

Athlete Performance in Hotshots 19

The average time to complete Hotshots 19 varies depending on the athlete’s fitness level and experience. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes


Hotshots 19 is a challenging and rewarding workout that is a tribute to the brave firefighters who lost their lives in the line of duty. It requires mental and physical toughness, but it is a great way to test your limits and push yourself to new heights. If you are looking for a challenging workout that will test your endurance and strength, give Hotshots 19 a try.