Begin by completing an 800-meter Farmer Carry, using heavy weights to challenge your grip and core stability. After that, perform 100 Air Squats, focusing on deep, controlled movements, followed by a Plank Hold to engage your midsection.

Next, tackle 90 Pull-Ups or substitute with a Superman Hold if needed to strengthen your back. Transition to 80 Sit-Ups, focusing on controlled motion, and then switch to a Wall Sit Hold to target your quads.

Continue with 70 Burpees, keeping your movements quick and efficient, or opt for a Hang Hold to engage your shoulders. Follow this with 60 Hand-Release Push-Ups, ensuring you fully extend your arms, then hold a Handstand for balance and core activation.

Perform 50 Buddy Deadlifts with a partner for teamwork and motivation. Finally, finish with another 400-meter Farmer Carry to wrap up your workout, challenging your endurance and grip strength once more.

Reduce the distance of the Farmer Carry to 400 meters, or carry a lighter weight, such as 20–25 pounds per hand. For air squats, aim for 50 reps instead of 100, or transition to a plank hold for 30 seconds after each set of squats.

Scale pull-ups to assisted variations or banded pull-ups, and opt for a 30-second Superman hold for those unable to complete the pull-ups.

Simplify sit-ups to a knees-to-chest position or reduce reps to 40. Wall sit holds can be done for 45 seconds instead of 80 sit-ups.

Modify burpees to step-backs and limit to 50 reps. For push-ups, perform knee push-ups or hand-release push-ups depending on your ability level.

Lastly, reduce buddy deadlifts to 25 reps or use a lighter weight to accommodate your fitness level.

Your score for Jordy’s Goodbye is calculated by adding the total number of rounds completed to any extra repetitions performed in the final round.

First, complete all the required movements within the round, such as the 800-meter Farmer Carry, Air Squats, Pull-Ups, Sit-Ups, Burpees, Hand-Release Push-Ups, Buddy Deadlifts, and the final 400-meter Farmer Carry.

After finishing the round, if you complete additional reps of any movements, include these to your score. For instance, if you complete 3 full rounds and 20 extra Air Squats, your total score would be 3 rounds + 20 reps, which equals 380 total repetitions.

Keep track of each exercise and try to push your limits for the best score possible!

Begin with a steady pace during the Farmer Carry; focus on form to prevent premature fatigue. Aim to maintain strong core engagement throughout the Air Squats and Plank Holds, ensuring your technique remains solid.

For the Pull-Ups, utilize a controlled rhythm and consider breaking them into smaller sets if needed. Transition smoothly into Sit-Ups, and employ the Wall Sit Hold for extra core stability.

During Burpees, prioritize explosive movements while conserving energy. For Hand-Release Push-Ups, concentrate on proper mechanics to maximize efficiency.

Buddy Deadlifts should be performed with teamwork in mind, ensuring you both stay aligned. Finally, approach the last Farmer Carry with determination, leveraging your legs to carry through to the finish line.

For the workout titled Jordy’s Goodbye, a good score for time is determined by how quickly you complete the entire sequence.

Intermediate: 12–15 minutes. Advanced: 16–19 minutes. Elite: 20 minutes or less. A score under 20 minutes indicates exceptional efficiency and endurance in your performance.

Focus on maintaining quality form throughout each movement, particularly with the carries and the pull-ups. Effectively pacing during the air squats and burpees will help conserve energy for the subsequent exercises.

Overall, this workout promotes cardiovascular fitness, muscular endurance, and functional strength, making it a well-rounded choice for athletes of all levels.

The benchmark workout Jordy’s Goodbye is intended to test overall strength, endurance, and mental fortitude. The 800-meter Farmer Carry emphasizes grip strength and core stability, while the varied movements offer a comprehensive assessment of functional fitness.

Incorporating exercises like air squats and pull-ups challenges leg strength and upper body pulling power, while sit-ups and burpees add a cardiovascular component, pushing aerobic limits.

The structure encourages athletes to pace themselves, balancing work across different muscle groups and maintaining form under fatigue. By including static holds, it also promotes isometric strength and mental toughness.

Overall, this workout serves as a rigorous and multifaceted benchmark, ideal for athletes aiming to enhance their operational capacity and resilience in high-intensity situations.

The world record for the workout titled Jordy’s Goodbye has generated considerable interest within the fitness community. This challenging workout, designed for time, includes various movements that test strength and endurance.

Unofficial top scores reported suggest that elite athletes complete this workout in an impressive range of 12 to 15 minutes. These scores require not only exceptional fitness levels but also strategic pacing to maintain performance throughout the workout.

As the workout encompasses a mixture of carries, bodyweight exercises, and lifting, it demands versatility and resilience, making it a true test of overall fitness and determination.

Jordy’s Goodbye honors Jordy, a beloved member of the fitness community who profoundly impacted the lives of those around him.

His dedication to fitness and supportive spirit inspired countless individuals to push their limits and strive for greatness.

This workout serves as a tribute to his memory, combining challenging movements that reflect his resilience and passion for health.

Participants engage in this workout to celebrate his life, embrace camaraderie, and acknowledge the strength he instilled in others.