Gym Workout: Hero Workout!

Workout: 9/11 – In honor of the victims and survivors of the 9/11 attack at World Trade Center on September 11, 2001. The attacks resulted in 2,977 fatalities, over 25,000 injuries, and substantial long-term health consequences for many responders.

“9/11”
For weights, use a relatively heavy weight up to 135 pounds for the barbell movements. Be sure to hit a full squat on each snatch and each thruster (hip crease below knees).

For Time (as fast as possible):

Buy-In: 2,001 meter Row

Then: 3 rounds of:
– 9 Thrusters
– 11 Toes to bar (alternative: hanging knee raises)
– 9 Snatches
– 11 Toes to bar (alternative: hanging knee raises)

At Home Workout

Similar to the above:

For Time (as fast as possible)
Buy-In: 2 mile run

Then: 3 rounds of:
– 9 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 11 Toes to bar (alternative: Hanging knee raises, or V-Ups if no bar)
– 9 1-Handed push-ups (alternative: Capping push-ups)
– 11 Toes-to-Bar (alternative: hanging knee raises / V-ups)