In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the shoulder press, we will pause at eye level, on the way up. In part 2, This workout is in honor of all the men, women, and families who were impacted by the tragedy of 9/11. Today we will grind through a longer hero workout remembering all the lives we have lost and the heroes who risked/gave their lives to save others. When the going gets tough, lean into the meaning behind this workout and see if you can dig even just 1% deeper.

Score | Total time to complete work. If capped, add 1s for every rep not completed.

2,001 Meter Row | This row should take 10:00 or less to complete. Row distance is the same for all athletes today.

Dumbbell Box Step-Ups | Aiming for about 5:00 of work or less here. Athletes should use a single dumbbell held in any position.

Push the earth away

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.  The arms and back provide support, but the primary force comes from the legs.  Cue athletes to drive their heels into the ground.

2,001 METER ROW

10:00 Time Cap 
2,001 Meter Ski 
4,002 Meter Bike 
2,001 Meter Run
2,001 Meter Air Run 

DUMBBELL BOX STEP-UPS

Reduce Reps 
Reduce Box Height 
Reduce/Remove Loading 
Sub Kettlebell
Sub Weight Vest
Sub Ruck Bag
Dumbbell Forward/Reverse Lunges

2001: Year 

110: Flights of Stairs Fire Fighters Climbed in World Trade Center

Athletes must alternate legs every rep but there is no requirement for the dumbbell.