Do this solo or as a team. Just show and do it!
Today’s session is the 9/11 Memorial Workout, programmed to honor the lives lost and the heroes of September 11, 2001. Every element of the workout carries meaning: the 2001m row for the year, 9 rounds for the month, 11 reps for the day, and the 110lb barbell representing the 110 floors of the Twin Towers. This chipper-style piece is not just about fitness, but about remembrance and resilience. After mobility and activation, athletes will prep barbell and gymnastics pulling positions before priming for the conditioning flow. The goal is steady, consistent pacing across all 9 rounds—rounds should average ~1:30–2:00, with manageable breaks on toes-to-bar and deadlifts, and unbroken wall balls where possible. Encourage athletes to approach with respect, composure, and grit, staying disciplined with pacing and transitions.
Mobility Prep and Activation
1:00 Row
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single Leg Barbell Romanian Deadlifts
8 Hollow Rocks
8 Alternating V-Ups
12 Air Squats
Primer (1 Round @ 50–60% Effort)
200m Row
6 Toes to Bar (or scaled option)
6 Deadlifts
6 Wall Balls
“9/11 Memorial Workout”
For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Toes-to-Bar
11 Deadlifts
11 Wall Balls
Barbell: 110/70 lb (50/32 kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Level 2:
For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Alternating Toes-to-Bar
11 Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 20/14lb, (9/6kg), 10/9ft
Level 1:
For Time:
Buy-In:
2001m Bike Erg
Then 9 Rounds of:
11 Kipping Knees to Chest
11 Romanian Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 14/10lb, 6/4kg, 10/9ft
Masters 55+:
For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Alternating Toes-to-Bar
11 Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 14/10lb, 6/4kg, 10/9ft
Time Domain: 24:00–30:00
Time Cap: 32:00 (Men) / 33:00 (Women)
Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience
RPE: 8/10
Primary Objective: Complete consistent rounds in ~1:30-2:00
Secondary Objective: Manage grip and breathing to sustain unbroken or near-unbroken sets
Workout Strategy
The 2001m row buy-in sets the tone, open at a steady pace (around 75–80% effort) to avoid early fatigue while honoring the significance of the distance. Once into the rounds, aim for efficient, manageable sets: toes-to-bar in 1–2 quick breaks, deadlifts as touch-and-go or a quick 5-5 to save grip, and unbroken wall balls. The volume adds up quickly, so pacing is critical—don’t chase early speed. Instead, stay steady and consistent across all 9 rounds, keeping transitions sharp. This is a workout of remembrance, so the goal is not only completion, but doing so with acknowledgment to the significance of the workout.
Movement Modifications
- Row: Due to the significance of the numbers we would plan to adjust to a 2001 Bike Erg as a great scale to adjust the total volume of the day or work the row as a partner version to start the workout.
- Toes-to-Bar: Scale to alternating toes to bar, toes to bar, knees-to-elbows, hanging knee raises, or V-ups.
- Deadlifts: We could sub dual kb sumo deadlifts at 53/35lb, 24/16kg to keep a similar loading pattern today and reduce range of motion.
- Wall Balls: Reduce load or height, or sub with light thrusters.
Dedication & Symbolism
This workout honors the lives lost and the heroes of September 11, 2001. Every element carries meaning:
2001m Row = Year of the attack
9 Rounds = September
11 Reps = Day of the attack
110 lb Barbell = Floors of the Twin Towers
This is not just a test of fitness, but a day of remembrance, reflection, and resilience. Approach it with respect, grit, and the commitment to push through in honor of those who sacrificed everything.