Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day). I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th). This “tribute” workout is difficult but has a great significance to September 11th. You will climb 110 flights of stairs and perform 343 reps of various strength exercises. Before you begin this workout, like every workout, perform an active warm-up (click here for a video overview of the warm-up.)
Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)
- Standing Chops
- Standing Knee Hugs
- Knees side to side
- Cross overs (X-overs)
Start the timer…..then:
7. Run stairs (or step mill) as fast as possible for 396 steps or 22 flights
9. Run stairs (or step mill) as fast as possible for 396 steps or 22 flights
Record your time (to measure form year to year)….then pass out (just kidding)
Variations: You can vary the workout based on your available equipment–run bleachers or do step ups, if you don’t have a step-mill or substitute out some of the strength exercises. You may also want to cut the reps in half and perform half of or a variation of the steps. I encourage you to make the workout significant to yourself, your crew, your department. This is a great way to honor and remember those that sacrificed on this day.
Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.