The 9/11 WOD tribute includes the following exercises to pay tribute to the events and the lives lost in the United States in New York City, Arlington, Virginia, and Stonycreek Township, Pennsylvania.
If you begin this hero tribute for firefighters and other first responders with a row, you will finish with a run or vice versa.
Each of the 8 exercises in this memorial WOD includes 11 repetitions:
- 11 box jumps at 24 inches
- 2001 meter run
- 11 thrusters at 85 pounds or 125 pound thrusters
- 11 power cleans at 115 pounds
- 11 chest to bar pull-ups
- 11 kettlebell swings
- 11 handstand push-ups
- 170 pound deadlift
- 11 toes to bars
- 11 push jerks at 75 pounds
- 11 deadlifts at 115 pounds
- 2001m row
The 9/11 WOD is timed, and the timer only stops when the 2001 meter row is finished. Your score is calculated using the time it takes to complete the entire workout.
As its name states, this workout is a tribute to those that lost their lives in the September 11th attacks. For this reason, this workout is traditionally performed once a year.
How to Do the 9/11 WOD
The Filthy 50 WOD loosely inspires the 9/11 WOD. Due to this, you will require the same strategy. This workout will be a long but slow one, so you should be prepared to boost your endurance.
Here is the most effective way to achieve correct form when executing the 9 movements in the 9/11 WOD:
During this 911 tribute WOD, use your legs to thrust the bar over your head. Ensure your breathing is balanced during this workout. Thrusters can be brutal, so breathing is the key to keeping the correct form.
You should always fully extend when you get to the top end of each rep. Alternatively, you can do step-ups or modify the box jumps to a safe height if you are struggling.
This workout calls for a heavy barbell, so ensure your feet are set before continuing with the movement. Pull the bar straight from the floor, then drop under it with your elbows to catch it. You can save energy by dropping at the top of each rep.
You can get more out of this movement by performing the butterfly chest to bar. This variant helps you string your movements together. Ensure that you push the bar from the top if you cannot set the next rep.
Always go for full height when practicing this movement.
You can break up this movement if you aren’t strong at this. You can achieve great shoulder stability by setting your hands in a tripod position.
Related: Have a look at these handstand push-up alternatives.
This compound movement can help build total-body strength while developing positional strength and proper lifting techniques.
Stand up tall with your feet shoulder-width apart. Hold the barbell off the floor using an overhand grip just outside the thighs. Drive your hips forward, lifting the bar. Lower the bar under control.
You can also do a 170-pound deadlift as a symbolic gesture to Flight 77 and Flight 93 combined.
In addition, 110-pound push jerks can be done to represent the number of floors each tower in the World Trade Center buildings had.
During a push jerk, you forcefully flex and extend the hips and knees, driving the bar upward from your shoulders and pushing your body underneath.
Concentrate on lat engagement when you do this movement.