2024-09-11

• Athletes will build to a heavy 3 rep deadlift today, with a :03 pause at the knee on the way up.
• Shoulders must end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip. You may rest at the hip as needed.
• The goal of this is movement quality and time under tension, don't cheat yourself by rushing the pause.
• Score: Load used for heaviest 3 rep set.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts
3 Pausing Deadlifts

3 Pausing Deadlifts @ A Light Weight

3 Pausing Deadlifts @ A Moderate Weight

Build to A Heavy 3 Reps.

• Overview: This workout is in honor of all the men, women, and families who were impacted by the tragedy of 9/11. Today we will grind through a longer hero workout remembering all the lives we have lost and the heroes who risked/gave their lives to save others. When the going gets tough, lean into the meaning behind this workout and see if you can dig even just 1% deeper.
• 2,001 Meter Row: This row should take 10:00 or less to complete. Row distance is the same for all athletes today.
• Dumbbell Box Step-Ups: Aiming for about 5:00 of work or less here. Athletes should use a single dumbbell held in any position. Athletes must alternate legs every rep but there is no requirement for the dumbbell.
• Score: Total time to complete work. If capped, add 1s for every rep not completed.

• Treat the row more like a buy-in today and aim to row at a moderate pace throughout. If we know what our 2k row pace is, we can aim to row about 5-10s slower than that pace.
• For the dumbbell box step-ups, let's position the dumbbell in a way that feels most comfortable. We can change that position at any time. Ideally, we are completing all of these reps without breaks and settling into a steady cadence moving the dumbbell position as need while we work. If breaks are needed, let's try to keep those breaks short.

2,001 METER ROW

• 10:00 Time Cap
• 2,001 Meter Ski
• 4,002 Meter Bike
• 2,001 Meter Run
• 2,001 Meter Air Run

DUMBBELL BOX STEP-UPS

• Reduce Reps
• Reduce Box Height
• Reduce/Remove Loading
• Sub Kettlebell
• Sub Weight Vest
• Sub Ruck Bag
• Dumbbell Forward/Reverse Lunges

1 Round:
250/225m Row
6 Dumbbell Box Step-ups

* Complete at slightly harder than planned workout pace to get heart rate up