Jason workout
Squats & Muscle-ups: 100-5, 75-10, 50-15, 25-20
A Hero workout honouring a fallen service member.
Jason is a crossing ladder: the squats go down (100, 75, 50, 25) while the muscle-ups go up (5, 10, 15, 20). It starts as a leg workout and ends as a muscle-up test with 50 reps on the rings in total. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 100 air squats
- 5 muscle-ups
- 75 air squats
- 10 muscle-ups
- 50 air squats
- 15 muscle-ups
- 25 air squats
- 20 muscle-ups
Time cap: 30 min
Loads the timer ready to go: For Time with a 30:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Jason at about 30 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Bar muscle-ups, or 2 pull-ups and 2 dips per muscle-up.
- Halve the squat numbers.
- Banded transition drills or jumping muscle-ups from a box.
Strategy tips
- Keep the 100 squats steady; your legs need to last but your arms are the limiter.
- Do the later muscle-ups as quick singles or doubles.
- Chalk up before each set on the rings.
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