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



“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


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Charmaine Lightfoot
Charmaine Lightfoot
November 15, 2022 4:18 pm

42:06 broke 10th rnd @8 and 11rnd @10 dbthrusters

Josh Willins
Josh Willins
November 12, 2022 12:52 pm

A: 56:15

Candy Olkey
Candy Olkey
November 11, 2022 4:55 pm

11 Rounds – 48:17
400m Run – TM R1-5 @ 7mph, 6-11 @ 6.5mph (total run time 24:30)
11 DB Thrusters @ 30# DBs – all UB
11 Burpees – all UB
5:27 faster than last year with same Thrusters weight
🤢 🤮
Thank you to our Veterans, past, present and future!!

Last edited 2 months ago by Candy Olkey
Mike Slagle
Mike Slagle
November 11, 2022 4:35 pm

8 rounds done as
500m row
Thrusters 44 lb kb

I traded the rower with my wife which made for 5ish minute rounds, and I got 30-45 seconds of rest each round. I rowed at a 2:00-2:05 pace.

Thank you veterans!

Last edited 2 months ago by Mike Slagle
Kaylem Cottrill
Kaylem Cottrill
November 11, 2022 3:36 pm

A: all 11 rounds Rx

November 11, 2022 1:58 pm

Scaled to 8 rounds, 500m row bc broken toe and 20# DBs – 36:02

Big mama
Big mama
November 11, 2022 1:21 pm

I’m proud of this one! I almost talked myself out of finishing.
20 lb DB

Thanks to all the veterans out there!

Jeremy Hammock
Jeremy Hammock
November 11, 2022 12:29 pm

Row 400m
11 db thrusters 40lb dbs
11 burpees

All unbroken
Rows between 1:30-1:40


Martin Hardi
Martin Hardi
November 11, 2022 11:58 am

Had to change to 15kg DB because I am old and weak as F … Now I am totally smashed.

Like it

November 11, 2022 3:09 am

49:25 w/ 1000m BikeErg subbed for run

Al Fraser
Al Fraser
November 11, 2022 1:01 am

I was wondering yesterday why it felt easy and then it dawned of me today was ‘Veteran’ day!

Warmup done ✅

A. ‘The Veteran’ FT 11rds RX

For some reason this didn’t feel as bad as last year, when I remember getting to 8 rds and really wanting to stop!! Last year 43’39 so a nice little gain. Managed to go UB on all rds of thrusters which certainly helped, got through the burpees and recovered on the runs!
Thanks to all that gave their lives, go get it team!! 👊🏻