“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)
19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than it ever before.
We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.
But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.
To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.
We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.
In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
For time:
Row / Run / Bike, 2001 m
— then —
4 rounds of:
9 Clusters, 135/95 lbs
11 Strict Pull-ups
WORKOUT BRIEF
DESCRIPTION
Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
Each number has it’s own meaning:
2001 Meter Row: The Year
4 Rounds: The Number of Planes
9 Clusters: The Month
11 Strict Pull-ups: The Day
The workout begins with a buy-in on the row, bike or run, which only happens once
Once the row/bike/run is complete, athletes will work through the 4 rounds of barbell and gymnastics movements
To preserve the meaningful numbers of this workout, let’s try to adjust the weights and variations instead of the rep schemes
For Example: Instead of reducing the number of strict pull-ups, it is better to complete 11 banded strict pull-ups or ring rows
The intended time range for this workout is between 20-30 minutes
STRICT PULL-UPS
If you have 12+ strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not there quite yet, consider choosing the hardest variation that allows for 12 unbroken reps when fresh
Using a light band or elevating the feet onto a box/bench for ring rows are great ways to make pulling variations more difficult while also achieving the right stimulus
CLUSTERS
The Cluster, also known as the Squat Clean Thruster, is one of the most effective barbell movements due to its large range of motion
Use a moderate load that will be completed as steady singles within the workout
If we had to put a time to it, each set of 9 should be completed in 2 minutes or less
ROW/BIKE/RUN
If you’re short on rowers/bikes, stagger heats by 9-10 minutes
MODIFICATIONS
2001 METER ROW
Equal Meter Run (To Maintain Number)
Equal Meter Ski Erg (To Maintain Number)
Equal Meters Any Bike (Add 2001 Meter Cash-Out)
9 CLUSTERS
9 Double Dumbbell Clusters (9)
9 Single Dumbbell Clusters (Each Arm)
11 STRICT PULL-UPS
11 Banded Strict Pull-ups
11 Ring Rows ( Feet on Floor or Feet Elevated)
11 Inverted Bar Rows
11 Double Dumbbell Plank Rows (Each Side)
11 Barbell Bent Over Rows
11 Single Dumbbell Bent Over Rows (Each Side)
STRATEGY
ROW/BIKE/RUN
The buy-in matters far less than the other two movements of the workout
We won’t get “stuck” on the buy-in, as we’re always moving forward
However, there is the possibility of getting “stuck” on both the clusters and strict pull-ups if we’re too fatigued from the row/bike/run
Open up with a steady speed on the 2,001 meters than enables you to get to the barbell feeling fairly fresh
STRICT PULL-UPS
Big sets aren’t necessary to get these sets of 11 done quickly
Instead of thinking about how many reps you’ll do, think about how long you’re resting between
11 singles can potentially be a lot faster than two sets of 6-5
With 44 total reps paired with a lot of other pulling (if rower or bike is used), consider small sets and small breaks throughout:
1 Set: 11
2 Sets: 6-5
3 Sets: 4-4-3
4 Sets: 3-3-3-2
5 Sets: 3-2-2-2-2
6 Sets: 2-2-2-2-2-1
11 Sets: Singles
CLUSTERS
The clusters are likely the movement that will make the workout
While singles are the most consistent approach across the board, the pace between singles can make your time to finish the 9 reps drastically faster or slower
Try to stay close to the barbell in order to start the next rep fairly quickly
The clusters will get the heart rate and legs firing, but the strict pull-ups that follow will bring allow both to rest a little bit
Alternating between these two movements that are very different will allow you to bring the intensity for this station
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