Hero WOD
Jason
Bodyweight
Target Time
Under 20 min (Elite), Under 30 min (Competitive)
WOD Description
A memorial WOD honoring U.S. Army Staff Sergeant Jason Gordon.
100 Air Squat
5 Ring Muscle-up
75 Air Squat
10 Ring Muscle-up
50 Air Squat
15 Ring Muscle-up
25 Air Squat
20 Ring Muscle-up
Key Movements
Scaling Options
• Muscle-up: Chest-to-Bar Pull-up at 2:1
• Air Squat: keep full hip depth
• Chipper format
About Jason
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#Chipper#Muscle-up#Squat