Monday 09.13.21

To honor 9.11 and all those we lost.

HIIT Mamas Free Daily At-Home Workout

I am married to a firefighter who was in the military when the attacks September 11th happened.

Every year our family does this WOD to honor all those who rushed into the building to help others and never came out and remember all the others who senselessly lost their lives on this day.


For time:
40 Deadlifts, 60-90 lbs
40 Box jump, 18 inch box
40 Kettlebell swings, 20-25 lbs
40 Knees to elbows
43 Butterfly sit-ups
40 Push-ups
40 Thrusters, 20 lbs
40 Wall ball shots, 10 pound ball
40 Burpees
40 Double-unders (do them, even one at at time)

(one rep for every firefighter, paramedic, police officer and port authority officer killed on 9-11)

Compare to 09.11.20

Post time to comments.

*In honor of the 2,753 souls who lost their lives on 9.11.01 including: 343 firefighters and paramedics, 23 NYPD officers, 37 Port Authority officers, 2,016 World Trade Center employees, 184 souls in the Pentagon and 246 airline passengers.


  1. Stephanie James says:

    Everything as written except

    Half of thrusters were done at 40#
    Half burpees
    Single jump roaps 80 of them

  2. Stephanie James says:

    Correction 32:30

  3. 37:37. Shaved a couple minutes off last year. 60# dl, 25# kb, 20# thrusters, 10# wb, sjr for 160 and gpu.

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