Jump Ship Training

Jump Ship Training The greatest (and only) 90 & 60 Minute Functional Fitness Program!

Workout of the Week!Coming up on Tuesday in the Jump Ship 90:Get Fit Min 20-4010 Rounds3 Thrusters 185/1354 Bar Muscle U...
09/13/2026

Workout of the Week!

Coming up on Tuesday in the Jump Ship 90:

Get Fit Min 20-40
10 Rounds
3 Thrusters 185/135
4 Bar Muscle Ups
5 Box Jumps 30/24”

20 Min Cap

-This is a friendly cap, I expect everyone who takes this on to finish under 20 minutes. With that in mind, feel free to scale the weight/reps back to something that can be done in UB sets throughout - your job should become managing rest between movements.

Class Version (for anyone curious)
Get Fit Min 20-35
10 Rounds
2 Thrusters 155/105
3 Bar Muscle Ups
4 Box Jump Overs 30/24”

15 Min Cap

-These rounds should take :90 or less every time. The Thrusters should be UB, and so should the BMU for at least some of the rounds. If you can’t link any BMU together, consider scaling back the reps to 2. Transitions are your place to stay in control - pace this out strategically

09/11/2026

Every Saturday has an individual and partner version for the main piece of the session.

JS90 (competitor version)
PARTNER WOD:
AMRAP 25
50’ HS Walk
10/8 Calorie Bike Erg
1 Squat Sn**ch

-P1 Completes HS Walk + Bike WHILE P2 completes 1 Sn**ch. Switch after the Bike.

Class:
PARTNER WOD
AMRAP 28
200m Run
5 Wall Walks
1 Squat Sn**ch*

-P1 Completes Run WHILE P2 completes Wall Walks + 1 Sn**ch. Switch when both are complete.

Coming up on Thursday in both JS90 and Class…Get Fit Min 20-503x AMRAP 9 /1:00 Rest1:00 Max Strict Pull Ups1000m Run1:00...
09/07/2026

Coming up on Thursday in both JS90 and Class…

Get Fit Min 20-50
3x AMRAP 9 /1:00 Rest
1:00 Max Strict Pull Ups
1000m Run
1:00 Max Strict Pull Ups
Max Distance Handstand Walk

-This is a wild format - let’s break it down. Three 9 Minute AMRAPS means you need to pace these a lot - intensity should be moderate throughout. The 1:00 windows of Strict Pull Ups are to allow those who can crush to accumulate a lot of volume, while others use the assistance needed to grab a chunk of reps. The 1k Run should be 4-6 minutes - if you think you’ll be over 6, scale the distance. Another round of Pull Ups, followed by some HS Walk volume or practice (or modified to Wall Walk or Bear Crawl). You only have 1 minutes to rest/reset for the next AMRAP - so don’t crush yourself the first time through!

08/22/2026

The framework of the methodology lays out what we do: constantly varied functional movements performed at high intensity. It also tells us to mix movements and modalities into as many combinations as possible. If you knew just this and nothing more, you would still have success in regards to your fitness journey.

But if you go beneath the surface you would better be able to understand “intensity”, how relative intensity applies, and that intensity needs to be varied from workout to workout and athlete to athlete.

CrossFit also prescribes a “workout of the day” and has for well over 20 years. Over that time it has not pushed more volume on to the masses - while other programs have certainly pushed the limits of sustainability. Having said all that, there is no hard rule on how much you should or shouldn’t do in terms of volume. That would come down to the individuals tolerance and ability to recover.

There are so many elements to the methodology that make CrossFit sustainable for the masses, it’s just that most athletes get in their own way. The methodology provides the tools for success but puts the decision making responsibility on the individual athlete and affiliates in some way to help guide their community. Unfortunately, many are not looking at the 20 year road map the way they should be, but it’s never too late to gain more perspective.

Workout of the week!Coming to you from Friday’s Jump Ship 90 session (see full session below):Get Powerful Min 20-40Clea...
08/18/2026

Workout of the week!

Coming to you from Friday’s Jump Ship 90 session (see full session below):

Get Powerful Min 20-40
Clean & Jerk
EMOM 5
3 T&G Reps
then
15:00 to establish a Heavy Single

-The EMOM is just to make sure you’re actually warm before your build, it doesn’t need to be heavy. The C&J itself can be any style, but if you start with a Power and gets to the point that you need to Squat, you better be ready to drop under. If you know you’ll be Squat Cleaning, you might want to just start there. The Jerk can be Push or Split based on what you’re better at.

Get Fit Min 50-74
3 Rounds
25 Toes to Bar
5 Squat Cleans 225/155
5 Shuttle Runs 50’ (25’ down and back)
5 Squat Cleans 225/155
5 Shuttle Runs
3:00 Rest

24 Min Cap

-This is an absolute beast of a workout. The Rest at the end of each round really encourages you to take chances and push the pace. TTB should be 1-3 sets. Cleans can be singles or some T&G reps as you’re able. The Shuttles are the place to “recover” but shouldn’t be taken lightly - give them a good effort.

Finisher Min 84-90
AMRAP 6
Climb the Ladder
1 Push Ups
2 UB Push Ups
3, 4, etc...

-Sets must stay UB to move on to the next number. rest as needed - this will become difficult extremely fast.

08/18/2026

Hurricane came through, no electricity at the gyms or at home - still hitting the Jump Ship Class workout.

Today I modified it to allow me to express the most intensity I could by myself on my front porch.

I did:
3 Rounds
30 Calorie Bike Erg (held around 1100 cal/hr)
40 Hang DB Sn**ch 30lb (20 UB each arm)
15 Burpees (old school standard)

The funny thing is that I didn’t even time it. I just went hard and keep that feeling of wanting badly to rest or back off the pace, but refusing.

Only a workout like this allows you to keep that feeling for 10+ minutes. Very low skill and light weight.

If you don’t have pieces like this in your training you’re missing out.

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Kailua, HI
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