Help keep your group healthy and happy!
4
-
minutes warming up
18
-
minutes working out
This workout is designed in honor of September 11th, with movements and structure that reflect both remembrance and resilience. The numbers 9 and 11 are at the center, two 9-minute AMRAPs (as many rounds as possible), with 11 repetitions of each exercise. Use a weight that you can move well and mostly unbroken the entire time.
9 min, as many rounds as possible
11 Crossbody Deadlifts, L
11 Suitcase Carry Deadlifts, L
11 High Pulls
9 min, as many rounds as possible
11 Crossbody Deadlifts, R
11 Suitcase Carry Deadlifts, R
11 Tuck ups
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
9 min, as many rounds as possible
11 Rotational Planks, L
11 Bird Peckers, L
11 High Pulls
9 min, as many rounds as possible
11 Rotational Planks, R
11 Bird Peckers, R
11 Tuck ups
Have a question? Chat with your coach.
✅ Weight for Deadlifts
✅ Weight for High-pulls
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
18
-
minutes working out
This workout is designed in honor of September 11th, with movements and structure that reflect both remembrance and resilience. The numbers 9 and 11 are at the center, two 9-minute AMRAPs (as many rounds as possible), with 11 repetitions of each exercise. Use a weight that you can move well and mostly unbroken the entire time.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
.png)
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
