Jumping Jacks WODs are a versatile way to keep your training fun, challenging and effective.
They are low skill yet highly effective exercise that will build conditioning and mental fortitude.
How to Do Jumping Jacks
Although they are clearly on the simpler end of the exercise spectrum, you should still pay attention to your form when it comes to Jumping Jacks.
Stand up straight with your arms at your sides.
Jump up as you spread your feet wider than your hips and bring your arms overhead, so your hands almost clap together.
Jump again to bring your feet back together and lower your arms.
Jumping Jacks WODs
Time to jump in. Have a browse through our list of Jumping Jacks WODs and choose your next workout.
WOD 1 – Jumping Jack Flash
For Time
- 50 Air Squats
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R=1)
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R=1)
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Air Squats
- 50 Jumping Jacks
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last set of Jumping Jacks is completed.
Jumping Jacks WODs 2 – Marguerita
50 Rounds for Time
- 1 Burpee
- 1 Push-Up
- 1 Jumping-Jack
- 1 Sit-Up
- 1 Handstand
With a running clock, as fast as possible perform the prescribed work in the order written for 50 rounds.
Score is the time on the clock when the last handstand is completed.
Good Times for “Marguerita”
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: <18 minutes
Jumping Jacks WODs 3 – Marine 16
Eight 2-minute AMRAPs in 16 minutes
AMRAP from 0:00-2:00
- 20 metre Sprint
- 16 Burpees
AMRAP from 2:00-4:00:
- 20 metre Sprint
- 16 Push-Ups
AMRAP from 4:00-6:00:
- 20 metre Sprint
- 16 Air Squats
AMRAP from 6:00-8:00:
- 20 metre Sprint
- 16 Mountain Climbers
AMRAP from 8:00-10:00:
- 20 metre Sprint
- 16 Jumping Jacks
AMRAP from 10:00-12:00:
- 20 metre Sprint
- 16 Jumping Lunges
AMRAP from 12:00-14:00:
- 20 metre Sprint
- 16 High Knees
AMRAP from 14:00-16:00:
- 20 metre Sprint
- 16 Tuck Jumps
Perform as many rounds and repetitions as possible (“AMRAP“) of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP.
Count one repetition for each 20-metre Sprint (10 metres = 1 repetition). Count one repetition for each 2-count on Mountain Climbers and High Knees (left and right = 1 repetition).
For all other movements, count one repetition per completed movement (eg: Burpees, Push-Ups, Air Squats, Jumping Jacks, Tuck Jumps) or per side (eg: Jumping Lunges).
Track the number of repetitions completed for each 2-minute AMRAP.
Score is the total number of repetitions completed in all eight AMRAPs.
Jumping Jacks WODs 4 – Supply Drill
10 Rounds for Time
- 20 Push-Ups
- 20 Air Squats
- 20 Mountain Climbers (Left+Right=1)
- 20 Jumping Jacks
The sequence of this workout is 20 reps of each exercise to complete one round. Perform 10 rounds to complete the workout. Take breaks as needed.
Score is the time on the clock when the last round of Jumping Jacks is completed.
Tips and Strategy
Very often, as with most WODs, the initial strategy is to pace yourself. That remains true for this workout.
Before starting, make a mental note of how long you want to rest between reps and rounds, and stick to it throughout.
Intermediate and advanced athletes should aim for no more than five seconds between reps, and 20 seconds between rounds.
Beginners should go for 10 seconds between reps and 30 seconds between rounds. Keep your feet moving each time you stand up. Think of it as cooling off for the last rep and warming up for the next one. If you stop moving, you’ll likely give up.
Intended Stimulus
This is a test of both mental and physical toughness. You’ll be working you entire body while emphasizing bodyweight mobility.
The question this workout will test is “How well do you carry yourself?” Each time you stand on your feet, you’re given the opportunity to quit. You have to decide whether or not to keep going.
Scaling
Intermediate
8 Rounds for Time
- 16 Push-Ups
- 16 Air Squats
- 16 Mountain Climbers (Left+Right=1)
- 16 Jumping Jacks
Beginner
5 Rounds for Time
- 10 Push-Ups
- 10 Air Squats
- 10 Mountain Climbers (Left+Right=1)
- 10 Jumping Jacks
Jumping Jacks WODs 5 – SAAPM 2020
For Time
3 Rounds of:
- 12 Squat Jumps
- 12 Hand Release Push-Ups
- 12 Wide-Arm Push-Ups
- 20 Straight Leg Raises
Directly into, 3 Rounds of:
- 10 Tuck Jumps
- 20 Shoulder Tap Push-Ups
- 20 Alternating Airborne Lunges
- 10 V-Ups
Finally, 3 Rounds of:
- 60 second Plank
- 25 Half-Jacks
- 20 4-Count Mountain Climbers
- 15 Air Squats
The sequence of the workout is three rounds of each circuit before moving on to the next. You can move from one circuit to the next without pausing. Take breaks as needed.
Score is the total time to complete all 9 rounds.
Jumping Jacks WODs Movement Standards
Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor. The foot stays off the ground. Alternate the legs to each repetition.
Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times.
Intended Stimulus
This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing.
The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace.
Jumping Jacks WODs Scaling
Advanced athletes should wear a weight vest of their choice. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.
Jumping Jacks WODs 6 – Jumping Jack’s Backlash
For Time
- 50 Air Squats
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R)
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R)
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Air Squats
- 50 Jumping Jacks
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last set of the Jumping Jacks is completed.
Jumping Jacks WODs 7 – Homebody
AMRAP in 19 minutes
4 Wall Walks
- 14 Jumping Air Squats
- 24 Mountain Climbers (Right+Left = 1)
- 34 Jumping Jacks
On a 19-minute clock, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 19-minute clock stops.
Jumping Jacks WODs Intended Stimulus
The movements in this workout are very accessible (not technical) but the time domain is on the longer side which requires most athletes to pace about 80-85% to avoid burning out.
Go too fast and you’ll find yourself taking breaks between sets with long transitions between movements.
The goal is to stay steady, go unbroken for each movement for as long as possible (1-2 sets on Wall Walks and 2-3 sets on Mountain Climbers is ok with short rests).
Keep the transitions between each movement under 5-10 seconds. Wall Walks and Mountain Climbers will tax your core and shoulders while Jumping Air Squats and Jumping Jacks will engage your legs and glutes.
If you don’t think you’ll be able to do each set unbroken, consider scaling.
Scaling Options
Beginner
AMRAP in 19 minutes
- 8 Inchworms (with Push-Up)
- 10 Air Squats
- 12 Sit-Ups
- 14 Jumping Jacks (without Arms)
Intermediate
AMRAP in 19 minutes
- 2 Wall Walks
- 12 Jumping Air Squats
- 22 Mountain Climbers (left+right=2)
- 32 Jumping Jacks
Jumping Jacks WODs 8 – Brian Serdynski
For Time
- 400 metre Run
- 50 Air Squats
- 350 metre Run
- 40 Sit-Ups
- 250 metre Run
- 30 Push-Ups
- 150 metre Run
- 20 Jumping Jacks
Wear a Weight Vest (25 lb) and Blast Mask.
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the Jumping Jacks are completed.
Jumping Jacks WODs 9 – AJIBULUFLEUR by Caveman Training
For Time
- Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
- 33 Cross Mountain Climbers (L+R=1)
- 19 Jump Burpees (no Push-Up)
- 33 Jumping Jacks
- 19 Jump Burpees (no Push-Up)
- 33 Bicycle Crunches (L+R=1)
- Buy-Out: 28 Tricep Push-Ups
With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches.
To complete the workout, perform the buy-out of 28 Tricep Push-Ups.
Score is the time on the clock when the buy-out of 28 Tricep Push-Ups is completed.
Tips and Strategy
The Push-Ups can be chest or hybrid. The target muscle groups are the chest, hence, 90-degree angle, but hybrid is also ok, which is an angle of 45 degrees.
With the bicycle crunches, you don’t want to pull your head. Make sure you’re crunching, which is flexion and extension of the spine. Watch the video for plenty of more details.
Intended Stimulus
An intense full-body cardio and strength WOD. 80% cardio and 20% strength.
Scaling
- Beginner: Complete only 1 round
- Intermediate: Complete 2 rounds
WOD 10 – Living Room Mash 20
For Time
- 15-minute Wall Squat Hold (cumulative)
- Every time athlete rests, perform:
- 5 Push-Ups
- 10 Jumping Jacks
- 15 V-Ups
Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups.
Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.
Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.
Jumping Jacks WODs
If you enjoyed these Jumping Jacks WODs why not try these Deadlift or Double Unders WODs.
