General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Inchworm Push-Ups
-
2 Sets
:30 Jump Rope Practice
5/5 Single Arm Dumbbell Push Press / then Push Jerk
10 Dual Dumbbell Deadlifts
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Focusing on Ribs Down, Bar Path Around the Chin)
5 Push Press @ Empty Barbell (Focusing on Vertical Dip, Full Hip Extension)
5 Push Jerk @ Empty Barbell (Focusing on Punching Under, Head Through)
-
2 Push Press + 2 Push Jerks @ 40-50%
2 Push Press + 2 Push Jerks @ 50-60%
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press.
Loading Notes
• Work between 60-70% of the 1RM Push Press; the Push Press is the limiter today, so the percentage is built off that lift.
• Stay flat across all eight minutes or take a small build from 60% to 70% only if positions stay clean.
• Load the bar before the clock starts, the minute does not allow for plate changes.
For Time
Every 4:00 x 3 Sets
10 Bench Press
150m Dual Dumbbell Farmers Carry
Score = Average Time / Set
Barbell: 155/95lb (70/43kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Sub 3:15 per Set
Stimulus: Upper Body Density / Grip Interference
RPE: 8/10
Primary Objective: Keep all three movements unbroken across all three sets.
Secondary Objective: Hold consistent split times, no drop-off from Set 1 to Set 3.
Level 2:
Same format
Barbell: 135/85lb (61/38kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Same format
Reduce to 30 Double Unders or 60 Single Unders
Reduce carry to 100m
Barbell: 95/65lb (43/29kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Masters 55+:
Same format
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Same format
Barbell: 185/115lb (84/52kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Same format
Dumbbell Bench Press: 50/35lb (22.5/15kg)
Dumbbells for Carry: 2 x 50/35lb (22.5/15kg)
Sub 50 Line Hops if no rope
For Quality:
3 Sets:
:30 Foam Roller T-Spine Thoracic Extensions
:30 Childs Pose with Lat Reach
:30 Doorway or Rig Pec Stretch, each side
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
-
2 Sets:
8 Barbell Good Mornings
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls
Time Cap: 35:00 Men | 36:00 Women
Score = Time
Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
