Workout Description

Why This Workout Is Very Hard

This is a brutal combination of volume and load sustainability. The 2,001m ruck runs bookending 9 rounds of high-volume loaded movements creates severe cumulative fatigue. The ruck weight must be maintained throughout 99 reps per round (891 total weighted reps), targeting multiple movement patterns. The continuous nature without built-in rest periods, combined with grip-intensive movements and the psychological challenge of the long rounds, makes this exceptionally challenging for the average CrossFitter.

Benchmark Times for 9/11 Tribute

• Elite: <38:00
• Advanced: 41:00-44:00
• Intermediate: 48:00-52:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): The 4,002m total ruck run distance combined with high-volume loaded movements creates significant cardiovascular demand. Extended time domain and continuous work tests aerobic capacity.
• Stamina (8/10): 99 reps of each movement with load requires substantial muscular endurance. Upper body, core, and legs are challenged through sustained work.
• Speed (7/10): Quick transitions between movements and maintaining pace through high-volume work is crucial. Ruck runs bookend intense circuit.
• Power (6/10): Power cleans, push jerks, and thrusters demand explosive output. Load is moderate but maintaining power through fatigue is challenging.
• Strength (5/10): Moderate loads (40/20 lb) across multiple movement patterns test strength endurance rather than maximal strength. Compound movements maintain constant load stress.
• Flexibility (4/10): Thrusters, box step-ups, and power cleans require moderate mobility. Most movements use standard ROM without extreme positions.

Movements

• Ruck Run
• Ruck Power Clean

Scaling Options

Reduce ruck weight to 25/15 lbs for newer athletes. Scale to 6 rounds instead of 9. Reduce box height to 20/16 inches. For box step-ups, can alternate legs each round instead of all reps on one side. For ruck push-ups, elevate hands on box or scale to regular push-ups. For v-ups, bend knees or do sit-ups. Reduce run distances to 1,000m. Break movements into smaller sets (3-4 reps) with brief rest.

Scaling Explanation

Scale if unable to maintain proper form with prescribed weight for >5 reps per movement, especially in thrusters and push jerks. Scale if unable to complete box step-ups without knee pain or balance issues. Target completion time is 45-60 minutes - scale volume if projected to go significantly longer. Maintaining proper mechanics under load is crucial - reduce weight if form deteriorates. Athletes should be able to complete the ruck runs without stopping before attempting Rx weight.

Intended Stimulus

Long-duration oxidative workout (45-60 min) with significant load-bearing component. Primary focus is on rucking endurance and load-bearing strength capacity. The workout challenges both cardiovascular endurance and muscular stamina while maintaining proper mechanics under persistent load.

Coach Insight

Break the workout into manageable chunks - treat the buy-in/cash-out runs as steady-state efforts at 70-80% intensity. For the 9 rounds, establish a sustainable pace from the start. Break movements into sets of 4-4-3 or 6-5 to maintain quality. Rest the ruck on shoulders between movements when possible. Keep transitions under 20 seconds. Watch form deterioration on thrusters and push jerks in later rounds. Maintain upright torso on box step-ups and avoid rushing descents.

Benchmark Notes

This is a high-volume ruck-based workout with significant cardio and strength endurance components. Analysis breakdown: 1. Buy-In/Cash-Out (2x 2,001m Ruck Run): - Fresh pace: 8-10 min/mile with ruck - First run: 10-12 minutes elite, 12-15 minutes intermediate - Final run: 15-20% slower due to fatigue 2. Main Work (9 rounds of 8 movements): - Ruck Box Step-Ups: 25-35 sec/round - Rush Thrusters: 30-40 sec/round - Sandbag Rows: 25-35 sec/round - Ruck Power Cleans: 30-40 sec/round - Ruck Push-Ups: 25-35 sec/round - Ruck Swings: 25-35 sec/round - Ruck V-Ups: 30-40 sec/round - Ruck Deadlifts: 25-35 sec/round - Ruck Push Jerks: 30-40 sec/round Fatigue multipliers applied: - Rounds 1-3: 1.0x - Rounds 4-6: 1.2x - Rounds 7-9: 1.4x Transitions between movements: 5-10 seconds Closest benchmark comparison is DT (5 rounds of barbell cycling) scaled up for 9 rounds plus the ruck runs. Using DT's L10 (6-7 min) as base, then adding: - Additional 4 rounds (+80%) - Added complexity of ruck/sandbag movements (+20%) - Two 2,001m ruck runs (~25-30 min total) Final targets: Men: L10: 38:00 (2280 sec) L5: 52:00 (3120 sec) L1: 80:00 (4800 sec) Women: L10: 42:00 (2520 sec) L5: 58:00 (3480 sec) L1: 90:00 (5400 sec)

Modality Profile

Out of 10 movements: 1 Gymnastics (Ruck V Up), 1 Monostructural (Ruck Run), and 8 Weightlifting (Ruck Box Step Up, Rush Thruster, Sandbag Bent Over Row, Ruck Power Clean, Ruck Push Jerk, Ruck Swing, Ruck Deadlift, Ruck Push Up with load). Most movements involve external load (ruck/sandbag), making them weightlifting movements rather than pure gymnastics.