PERFORMANCE & FITNESS

Warm-Up.

30 Calorie Assault Bike

Followed by…

Two to Three Sets w/ Little Rest:
Alternating Lateral Lunges or Cossack Squats x 12-14
Wall Climbs x 2-4

Followed by…

Two To Three Sets:
3-5 Thrusters
3-5 Burpees
Rest 30-60 seconds

Then…

“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

If you’re not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.

Advanced Version of “The Veteran”
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

Intermediate Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

Beginner Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

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Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
November 26, 2021 7:32 am

Intermediate Version @ 2x DB 11 kgs
4 rounds + 300m

Justin Nadeau
Justin Nadeau
November 14, 2021 8:42 am

Having a blonde moment, I’ll blame the tbi lol, 11 Dumbbell Thrusters (50/35 lbs) that means 50 lbs db each hand right?

Aaron Danielson
Aaron Danielson(@ardanielson)
November 12, 2021 3:11 pm

6 rds rx 30:31
Cap at baby waking up. Got the stimulus.
could have made 8 rds safely. Probably not 11.

Silvia
Silvia
November 12, 2021 10:32 am

11 rds:
400m run
11 db thrusters (#35)
11 burpees

Time 49’33”

Logan Harris
Logan Harris
November 11, 2021 5:08 pm

9 rounds was all I could do today (and that was enough): 37:58, and slowed after 5 rounds.
Very thankful for all the sacrifices our men and women have made so we can enjoy the freedoms we can – lest we forget. Thanks for this unique way to remember on Remembrance/Veterans Day!

David Jones
David Jones
November 11, 2021 4:37 pm

11 Rds:

400m run
11 thrusters (#50)
11 burpees

42:06

As a veteran I thoroughly appreciate, love, and hate this workout!

Al F
Al F(@frasersailing)
November 11, 2021 9:58 pm
Reply to  David Jones

Great time! 👊

Jake R
Jake R
November 11, 2021 3:51 pm

11 RFT 40 run/40lb Db thrusters/11 burpees 58:07

Mike Slagle
Mike Slagle(@mike_slagle)
November 11, 2021 4:14 pm
Reply to  Jake R

Great work pushing through all 11!

Jeremy Hammock
Jeremy Hammock(@jhammock)
November 11, 2021 2:39 pm

5 rds in 19:48

Tried to do a round every 4 min.
Round 5 was tough. Would think 8 rounds would have been between 33:00 and 35:00

Thankful for all the veterans!!
God bless America!!

Mike Slagle
Mike Slagle(@mike_slagle)
November 11, 2021 2:36 pm

Done with 44 lb kb
8 rounds done just under 34 minutes.
48:08 for all 11.
5 rounds were done under 20.

Grateful to get to work through some pain and adversity for our troops who continue to protect our borders and work for the cause of freedom around the world.

Mike Slagle
Mike Slagle(@mike_slagle)
November 11, 2021 4:14 pm
Reply to  Mike Slagle

It’s storming here and I forgot to mention that I rower 500m each round.

Al F
Al F(@frasersailing)
November 11, 2021 9:57 pm
Reply to  Mike Slagle

Nice work Mike, especially subbing in the rowing!! 👊

Sebastian
Sebastian
November 11, 2021 12:18 pm

Great job everyone getting this one done to suffer a bit for those who suffer a lot.
Many excuses today with hot weather, not enough sleep, tired legs from yesterday, etc. fact is that I came out too hot on this one. 3min per round the first three rounds. Big mistake thinking I can maintain this tempo 🥵 Hit 8 rounds around 30min and finished at 42:58min. Glad to have less than 4min per round. Last year was 45min ish with only 35# dbs. Rx weights this time.

Last edited 2 months ago by Sebastian
Chris
Chris(@christopher_m_capozzi)
November 11, 2021 10:26 am

Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (35 lbs)
11 Burpees

36:22 – thrusters ub

Sebastian
Sebastian
November 11, 2021 12:19 pm
Reply to  Chris

Great job Chris

Bradley A Schwartz
Bradley A Schwartz
November 11, 2021 9:07 am

Time was 43:14 and replaced thrusters with air squats since I currently don’t have dumbbells at home…and this one still hurt like hell lol.

Worth it for veterans day though.

barefoot squatter
barefoot squatter(@Cfu2017)
November 11, 2021 10:08 am

hear hear – way to get it done still

Blake W Shealy
Blake W Shealy
November 11, 2021 6:32 am

FML. Seriously, this was prob the hardest workout I’ve done in years (at least aerobically). Finished 8 rounds in 30:30… had to drag myself through the final 3 rounds! (Almost quit 2 or 3 times…). What’s the point of stopping at when the finish line is soooo close.

If I’m gonna hurt might as well make it worth something, lol

RX “Veteran”, 11 rnds: 42:43
400m run
11 db thrusters @ 50#’s
11 burpees

Drew
Drew
November 11, 2021 6:46 am
Reply to  Blake W Shealy

Sounds like a killer workout. Would you happen to know the times today.

Blake W Shealy
Blake W Shealy
November 11, 2021 7:51 am
Reply to  Drew

It was! lol, are you referring to time caps?

Drew
Drew
November 11, 2021 8:23 am
Reply to  Blake W Shealy

Sorry I was referring to the class times. But I did find out and we are going to the 9:00 am. Thanks for your response.

Mike Slagle
Mike Slagle(@mike_slagle)
November 11, 2021 7:35 am
Reply to  Blake W Shealy

Great work finishing this one Blake, and that sounds like an incredible time too!

Al F
Al F(@frasersailing)
November 11, 2021 9:31 am
Reply to  Blake W Shealy

Nice work not giving up Blake, I think this one is definitely as much mental as physical! I was about the same time after 8 rds, but faded towards the end

Blake Shealy
Blake Shealy
November 12, 2021 8:12 am
Reply to  Al F

Haha, I was convinced I was stopping at 8 after the 5th round. My shoulders were shot. I looked like a rag doll trying to keep up with an 8:40 pace on the run, lol…

First round at 3 mins was toooo fast, lol

barefoot squatter
barefoot squatter(@Cfu2017)
November 11, 2021 9:45 am
Reply to  Blake W Shealy

Way to power thru, and for real re making the hurt worth something

Sebastian
Sebastian
November 11, 2021 12:19 pm
Reply to  Blake W Shealy

Killed it Blake💪

Al F
Al F(@frasersailing)
November 10, 2021 11:49 pm

Kinda knew what was coming up today after BFS introduced me to this one a couple of weeks ago, and you’ll be pleased to hear that it didn’t disappoint!! FT ‘The veteran’ 11 rds of 400m run 11 DB thrusters @2×22.5kg 11 burpees 43’39 Was pretty keen to keep it under 4 min rounds, which was fine early on and just about had enough in the bank for the last few rounds! Would have been so easy to cut this down, but kept on thinking what would Candy and everyone else think if I didn’t set an early RX time… Read more »

Last edited 2 months ago by al fraser
Mike Slagle
Mike Slagle(@mike_slagle)
November 11, 2021 7:34 am
Reply to  Al F

Great work setting the pace for us all Al! Great effort as always!

Al F
Al F(@frasersailing)
November 11, 2021 9:28 am
Reply to  Mike Slagle

Thanks Mike, definitely as much mental this one as physical!!

barefoot squatter
barefoot squatter(@Cfu2017)
November 11, 2021 9:42 am
Reply to  Al F

You did it!!! Does this make your list now?

Al F
Al F(@frasersailing)
November 11, 2021 10:33 am

Yea for sure it’s certainly up the with Murph, The walking dead and the other one that I’ve erased from my memory!!

Sebastian
Sebastian
November 11, 2021 12:19 pm
Reply to  Al F

Great job as usual Al 🙌

Al F
Al F(@frasersailing)
November 11, 2021 1:41 pm
Reply to  Sebastian

Thanks Seb 👊 great time as well! Would have been fun all going toe to toe!!

Sebastian
Sebastian
November 11, 2021 2:22 pm
Reply to  Al F

Thank you Al. Glad to finish this one. Yeah, that would have been awesome to go toe to toe and to actually we share the pain and workout directly with other human beings 👍