Memorial Day WOD: “21 Guns”

"21 Guns" is an AMRAP (As Many Rounds As Possible) workout designed to honor our nation's warriors, past, present, and future. Created for “WOD With Warriors,” this functional fitness tribute is held twice a year on Veterans Day and Memorial Day in the U.S. The workout's duration and repetition scheme are symbolic of a 21-gun salute, the highest display of honor reserved for fallen troops. Each exercise represents one of the five branches of the military, making "21 Guns" a meaningful and challenging tribute to those who have served.

AMRAP in 21 minutes:

• 400 meter Run

• 21 Push-Ups

• 21 Box Jumps (24/20 in)

• 15 Burpees

• 9 Pull-Ups

Performance Goals:

• Beginner: 2+ Rounds

• Intermediate: 3+ Rounds

• Advanced: 4+ Rounds

Strategy & Pacing:

• Steady Pace: Maintain a steady pace throughout the 21 minutes to avoid burning out early. Aim to keep a consistent rhythm, especially during the runs and box jumps.

• Efficient Transitions: Minimize rest and transition time between exercises to maximize the number of rounds completed.

• Break Reps Wisely: For exercises like push-ups and pull-ups, consider breaking the reps into smaller, manageable sets to maintain form and reduce fatigue.

Coach’s Tips:

• Form First: Prioritize proper form for each exercise to prevent injury and ensure maximum efficiency. Focus on quality over quantity, especially during the push-ups and pull-ups.

• Hydrate and Breathe: Keep hydrated and practice controlled breathing to maintain stamina and endurance throughout the workout.

• Community Spirit: Remember that this workout is a tribute. Encourage and support fellow participants, fostering a sense of community and shared purpose.

Fitter Together - Fitter Forever