Saturday Workout – 9/11 Tribute

Workout

WARM-UP
200m Row/Ski (.25m bike)

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk

Into…

200m Row/ski (.25m bike)

HERO WORKOUT*
“9/11”

FOR TIME
2001m Row/Ski (2.001 mile bike)*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row/Ski (2.001 mile bike)

*Original workout format attributed to CF BelAir.
**Athletes may start with row/ski/bike and preferably finish the workout with another cardio machine.

(Score is Time)

Leave a Reply

Your email address will not be published. Required fields are marked *