Jerry workout
1 Mile Run, 2K Row, 1 Mile Run
A Hero workout honouring a fallen service member.
Jerry is an endurance sandwich: run a mile, row 2000 m, then run another mile. There are no skills to slow you down, so it is a clean test of aerobic capacity and pacing. The second mile, on legs that just rowed hard, is where the workout is decided. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 1 mile run
- 2000 m row
- 1 mile run
Time cap: 30 min
Loads the timer ready to go: For Time with a 30:00 cap.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Jerry 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
- Half-mile runs and a 1000 m row.
- Bike or ski erg in place of the runs.
- Walk-run intervals on the runs if needed.
Strategy tips
- Row with long, strong strokes rather than a fast stroke rate.
- Expect the first few hundred metres of the second run to feel awful; they ease off.
- Aim for even splits on both miles.
Related workouts
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