9/11 Memorial Stair Climb

9/11 Memorial Stair Climb

Created by 5-5-5 Fitness

 

9-week stair climb training program (full bunker gear)

 

Building: Renaissance Tower, Dallas, Texas.  55 stories in height (including 2 basement levels)

110 story climb. 2 ascents, 2 descents

20 steps=1 story (going up)

Tread height= approximately 7 5/8”

Total height climbed= approximately 1,450 feet up and 1,450 feet down

Major muscles used: calves, hamstrings, quadriceps, glutes.

Minor muscles used: abdominals, shoulders, forearms, pectorals. (By using the railing to assist going up and down)

Average weight of American firefighter fully bunked out (gear + SCBA)= 250lbs

Areas of conditioning: strength and endurance

 

Download the 9-week program

 

A-Shift Workout

B-Shift Workout

C-Shift Workout