Help keep your group healthy and happy!
6
-
9
minutes warming up
12
-
15
minutes working out
🇺🇸 “Eleven 11” is a US Veterans Day tribute workout designed by Coach JK McLeod. He first posted it on Instagram on Veterans Day, 11 November 2019 with the caption, “In honor of those who have chosen to serve…"
Your goal is to get as many rounds and reps as possible and that will prove difficult as the burpee reps increase.
Do this workout live with an attentive and entertaining coach!
11 Minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters
*Add 1 Rep Each Round
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Thrusters: adjust load.
Box Step-over : adjust level of surface. If you do not have a surface to step on to and over, perform a Burpee x 2 Step-ups, one on each leg. If you do not have a surface to step on at all, perform two Walking Lunges for each Step-over, holding your weight in each arm.
Burpee: modify to a Kick-back instead of the full Burpee.
- Thrusters: barbell, DB(s), KB(s), backpack.
- Box: elevated surface like a chair, table, or low stool.
AMRAP in 11 minutes
11 Step-Ups
11 Dumbbell Thrusters
*Add 1 Rep Each Round
Have a question? Chat with your coach.
✅ Elevated surface for Burpee Box Step-Overs
✅ Weight option for Thrusters. Something light where you could do at 11 unbroken for at least the first round.
⏱ Clock set to 11 minute timer.
8-10-12
Air Squats
Sit-ups
Front-to-back Lunges, total
*30 foot (approx 30 sec.) Bear Crawl after eacch round.
Then,
1 min. Couch Stretch, each leg
6
-
9
minutes warming up
12
-
15
minutes working out
🇺🇸 “Eleven 11” is a US Veterans Day tribute workout designed by Coach JK McLeod. He first posted it on Instagram on Veterans Day, 11 November 2019 with the caption, “In honor of those who have chosen to serve…"
Your goal is to get as many rounds and reps as possible and that will prove difficult as the burpee reps increase.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Squat + Press Family
Burpee Family
