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10 Fat Burning Jumping Jacks WODs to Skyrocket Your Fitness

Take your conditioning to the next level.

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.

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