10 Fat Burning Jumping Jacks WODs to Skyrocket Your Fitness

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.