1000m Run
1000m Row
30 Wall Ball Shots - @20/14 lb (9/6 kg)
The Jackson benchmark workout is a demanding 5 Rounds for Time challenge that tests endurance and stamina across multiple domains. Each round includes a 1000m run followed by a 1000m row, and culminates with 30 wall ball shots. This combination pushes athletes to maintain a high level of intensity while addressing both aerobic and muscular endurance. The run and row engage the cardiovascular system effectively, while wall ball shots target the lower body and core, promoting a comprehensive test of fitness. This workout is particularly suitable for intermediate to advanced athletes looking to improve their performance in a timed setting.
Begin the Jackson workout with a steady, measured pace on all three components to avoid early fatigue. Anticipate each round to take around 5-8 minutes, depending on fitness levels. Focus on maintaining a consistent breathing pattern during the run and row to optimize your transition to wall ball shots. When tackling the wall ball, aim for unbroken sets whenever possible, especially in the earlier rounds. It’s crucial to manage your energy wisely—maintain a strong effort in the first three rounds, then dig deep in the last two. Finishing strong can make a significant impact on overall time and standings in the leaderboard for the Jackson benchmark WOD.
10 Push Presses
15 cal Assault Air Bike
10 Sumo Deadlift High-Pulls
15 Sit-Ups
10 Front Squats
From 0-5 mins, 10x Back Squats
From 5 mins, 800m Run
10 Pull-Ups
10 Dumbbell Cleans
10 Walking Lunges
800m Run
4 Front Squats
8 Power Curls
12 Push Presses
16 Box Jumps
24 cal Assault Air Bike
Begin by running 1000 meters as quickly as possible. Focus on maintaining a steady pace, using proper running form to maximize efficiency.
After the run, transition to the 1000-meter row. Keep your back straight and engage your core while pulling the handle with power. Aim for consistent strokes to maintain output.
Next, perform 30 wall ball shots. Use a medicine ball, squatting deeply before launching the ball towards a target set at a height that challenges you. Focus on using your legs for power and ensure full extension at the top.
Repeat this sequence for a total of five rounds, pushing yourself to complete each round as quickly as possible. Maintain good form throughout to avoid injury.
Reduce the 1000m run to 800m or 400m if needed, especially for beginners. For the rowing component, consider scaling it down to 750m or even 500m. This ensures participants can maintain their form and not feel overwhelmed.
For the wall ball shots, lower the target height to 9 feet for men and 8 feet for women, or reduce the weight of the ball to 14–16 lbs or 10–12 lbs for beginners. This modification allows for more manageable repetitions.
If the total volume feels too high, adjust the number of rounds to 3 or 4 while still aiming for intensity. This helps maintain the spirit of the workout while keeping it accessible.
Your score for the benchmark workout "Jackson" is calculated based on the total number of rounds you complete within the time limit, along with any additional reps performed after your last completed round.
Each round consists of a 1000m Run, a 1000m Row, and 30 Wall Ball Shots. Remember, only full rounds count towards your overall score.
For example, if you complete 3 full rounds and finish with 400m of your 4th run, your score would be 3 rounds plus the additional 400m run. Thus, you would record your score as 3 rounds, or simply 3.
Keep track of your time, as this workout is about completing the prescribed movements efficiently and accurately within the designated period.
Begin with a steady pace on the 1000m run, finding your rhythm without expending too much energy. Focus on maintaining a consistent heart rate to set yourself up for the row.
On the rowing machine, aim for a moderate stroke rate; don’t overexert yourself to save energy for the wall ball shots. Keep your form strict to prevent injury and maximize efficiency.
When you approach the wall balls, break them into sets of 10 or 15 to avoid fatigue. Use your legs to propel the ball, which will help you conserve upper body strength. Maintain a steady breathing pattern to keep your energy levels up throughout.
Track your time for each round to gauge your performance and make adjustments as needed for subsequent rounds.
A good score for the Jackson workout, which consists of 5 rounds for time, can vary based on fitness levels. For intermediate athletes, completing the workout in 25–35 minutes is a solid target.
Advanced individuals should aim for a time between 20–25 minutes, while elite athletes could finish in under 20 minutes.
Achieving consistent pacing across all rounds is crucial for an excellent score. Focus on maintaining a steady running and rowing pace, ensuring wall ball shots are performed with good form to avoid fatigue.
Overall, a successful Jackson score demonstrates not just speed but also endurance and muscular stamina, reflecting a well-rounded workout performance.
The benchmark workout Jackson is intended to provide a comprehensive test of an athlete's cardiovascular stamina and muscular endurance. The combination of running, rowing, and wall ball shots creates a demanding sequence that requires efficient movement and pacing.
Each component contributes to building aerobic capacity, while the wall ball shots specifically target the legs, shoulders, and core. Athletes will be challenged to maintain intensity throughout all five rounds, as fatigue accumulates.
This workout is designed to assess how well individuals can manage their energy over time, emphasizing the importance of maintaining form and efficiency under fatigue. The continuous transition between different movements further tests grip strength and overall endurance.
The world record for the workout titled Jackson, which consists of 5 rounds for time, reflects the impressive speed and endurance of elite athletes. While official records may vary, top competitors strive to complete the workout in approximately 15 to 18 minutes.
This assessment takes into account the 1000m run, 1000m row, and 30 wall ball shots, all completed with precision and intensity. Achieving times under this range requires elite conditioning and efficient transition between exercises.
As with any competitive workout, individual performance can greatly differ based on factors like training background, technique, and mental resilience. Elite CrossFit athletes continually push the boundaries, setting new benchmarks for this challenging workout.
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps
TC: 24
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
Deadlift workout, for time workout, hang clean workout, push jerk workout
12 Push Jerks
9 Hang Power Cleans
6 Deadlifts
air squat workout, power clean workout, pull-up workout, row workout
30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21
Burpee workout, ghd sit-up workout, ski erg workout, wall walk workout
5 Rounds:
2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups
