9/11 Friday

The 9/11 Tribute WOD is a grueling, symbolic hero-style workout that honors the victims and first responders of the September 11 attacks. The rep schemes and weights are directly tied to the date, the flights, and the towers.

The Workout

For Time:

  • 2,001m Row or Run

  • 11 Box Jumps (30"/24")

  • 11 Thrusters (125/85 lbs)

  • 11 Chest-to-Bar Pull-Ups

  • 11 Power Cleans (175/115 lbs)

  • 11 Handstand Push-Ups

  • 11 Kettlebell Swings (70/53 lbs / 2 pood)

  • 11 Toes-to-Bar

  • 11 Deadlifts (170/115 lbs)

  • 11 Push Jerks (110/75 lbs)

  • 2,001m Row or Run [1]

(Scale the weight and movements as needed to fit your fitness level.

The Symbolism

The workout's structure represents the events of that day:

  • 2001m Run/Row: The year of the attacks.

  • 9 Movements of 11 Reps: The month and date of September 11.

  • 125 lb Thruster: The number of deaths at the Pentagon.

  • 175 lb Power Clean: Flight 175 that hit the South Tower.

  • 170 lb Deadlift: The combined flights of AA 77 and United 93.

  • 110 lb Push Jerk: The number of floors in each Twin Tower.

Ray Traitz