The workout
| Reps | Movement |
|---|---|
| 100-75-50-25 | Air Squat |
| 5-10-15-20 | Ring Muscle-up |
How Jason works
Jason uses a 100-75-50-25 rep scheme: you do 100 reps of each movement, then 75, then 50, then 25. The clock stops after the last rep. Your score is your time.
Jason is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Jason time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 15:00 | up to 16:30 |
| Advanced | up to 20:00 | up to 22:00 |
| Intermediate | up to 26:00 | up to 28:35 |
| Beginner | up to 35:00 | up to 38:30 |
| Novice | over 35:00 | over 38:30 |
Tips for Jason
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Jason
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Air Squat: Squat to a box; Squat holding on to a rack
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up