Strength: Team RWB WOD

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

About 21 Guns — Memorial Day WOD

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.


  • Jump Rope – 2 minutes

Main set: The WOD – 21 Guns

  • 21 minute AMRAP (As many rounds as possible)
  • 400 meter run*
  • 21 pushups
  • 21 box jumps (24″/20″)
  • 15 burpees
  • 9 pull-ups

*500 meter row can be substituted for the run

Cool Down

  • Stretch

Our Goals

  1. To help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.
  2. To provide an opportunity for veterans to connect to members of their community through functional fitness.

What is WOD with Warriors?

WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.