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Hero Workout "Jason"



"Jason"

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

For time:
100 Air Squats
5 Muscle-ups
75 Air Squats
10 Muscle-ups
50 Air Squats
15 Muscle-ups
25 Air Squats
20 Muscle-ups

 

 

Progressions for "Jason":

Life:
Complete as many rounds and reps as possible in 20 minutes of:
3 Rings Rows with 3 second hold at RR1 and 3 second hold at RR2
6 elevated Push-ups with a 1 second hold at ePU1 and a 1 second hold at ePU2
9 Wall-Facing Air Squats with a 3 second hold at AS3
*rest 30 seconds after every round

Fitness:
Perform 100 Air Squats and then perform floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 until the 5:00 mark, then:
Perform 75 Air Squats and then perform floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 until the 10:00 mark, then:
Perform 50 Air Squats and then perform floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 until the 20:00 mark, then:
Perform 25 Air Squats and then perform floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 until the 30:00 mark.
*make sure that you are performing the "negative" for the floor Muscle-up on every rep

Performance:
For time:
100 Air Squats
5 Muscle-ups *5:00 cap
75 Air Squats
10 Muscle-ups *10:00 cap
50 Air Squats
15 Muscle-ups *20:00 cap
25 Air Squats
20 Muscle-ups *30:00 cap

 

 

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