9/11 Memorial Workout

Warm-up:

2001 M Run/Row (< 1 Month, complete 1001 M)


Main Workout (May be completed as a team or solo*)

Option 1 > 3 Months

As a team, complete 9 Rounds of:

11 Thrusters 15/20

11 KB Swings 25/35

11 Pushups


While one team member completes 11 reps of each exercise, the other member completes Situps. Once the first team member finishes, switch, and the second team member then completes reps while the first completes Situps.

Each Team member completes a total of 9 Rounds. Or a team total of 18 Rounds.


Solo Option:

9 Rounds of the above PLUS 33 Situps each round


Option 2 < 3 Months

As a team, complete 7 Rounds of:

11 Thrusters 10/15

11 KB Swings 15/25

11 Pushups


Solo Option:

7 Rounds of the above PLUS 33 Situps each round


Option 1 < 1 Month

As a team, complete 5 Rounds of:

5 Thrusters 5/10

5 KB Swings 10/15

5 Pushups


Solo Option:

5 Rounds of the above PLUS 15 Situps each round


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch