Today is a special hero workout for 9/11. The goal is to sustain 1 mile run intervals – stay aerobic throughout the workout – pacing 70-75% as this is a long duration piece.
These type of workouts build our VO2 max. Sustaining higher levels of aerobic power without going anaerobic across longer conditioning pieces will be possible as we get fitter.



30 Clean + Jerks (60, 40)

Run 1 mile

10 Rope Climbs

Run 1 mile

100 Burpees

L3: (50, 35) (6 Rope Climbs)

L2: (42.5, 30) (30 Strict Band Assisted Chin-ups)

L1: (35, 25) (50 Ring Rows)
*No time cap

Workout in honour of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.