Towers Tribute
Workout Description:
For Time:
2001 meter Run or Row
11 Box Jumps (30/24 in)
11 Thrusters (135/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (175/115 lb)
11 Push Jerks (115/75 lb)
2001 meter Row or Run
Options:
Athletes can begin with the Row and finish with the Run, or start with the Run and conclude with the Row.
Scaling Options:
Rx (Prescribed)
As detailed above.
Intermediate
1500m Row or Run
11 Box Jumps (24/20 in)
11 Thrusters (95/65 lb)
11 Pull-Ups
11 Power Cleans (155/95 lb)
11 Pike Push-Ups
11 Kettlebell Swings (1.5/1 pood)
11 Hanging Leg Raises
11 Deadlifts (155/95 lb)
11 Push Jerks (95/65 lb)
1500m Row or Run
Beginner
1000m Row or Run
11 Box Jumps (20 in)
11 Thrusters (75/45 lb)
11 Inverted Rows
11 Power Cleans (135/75 lb)
11 Hand Release Push Ups
11 Kettlebell Swings (1 pood)
11 Supine Leg Raises
11 Deadlifts (135/75 lb)
11 Push Jerks (75/45 lb)
1000m Row or Run
Strategy & Tips:
Pacing: The tribute WOD is not just about speed; it's about remembering and honoring. While you should challenge yourself, it's also essential to maintain a sustainable pace.
Transitioning: Transition quickly between movements. Use the transition time to catch your breath.
Mindset: Reflect on the significance of the workout. Remember the bravery and sacrifice of those who lost their lives on 9/11.
Additional Notes:
Make sure to warm up properly with some dynamic stretching, a short run/row, and lighter versions of the workout movements.
A cool-down phase is essential. Stretch and hydrate after the workout, focusing on areas that felt the most strain.
It's not just about the physical challenge; it's about remembrance. Keep in mind the significance of the date and the workout.
Encourage your peers, keep a positive attitude, and push through with determination and respect.
Fitter Together - Fitter Forever
