Jump Ship Training

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

09/27/2026

Here are what the two sessions looked like in full:

JS90:

Get Strong Min 20-35
Front Squat
In 15:00 establish a 1RM

-Use the full 15 minutes after a good warm up to build gradually to something heavy to start the session. Don’t sandbag here as we want a challenging weight to use in the upcoming metcon.

Get Fit Min 43-61
For Time
45 Bar Muscle Ups
45 Front Squats (@70% of today’s 1RM)

Partition as needed

18 Min Cap

-This is not a super fast paced piece, though some strong Squatters might put this away way under the cap. To put the time allotted in perspective, you could do 1 Round of 5 BMU + 5 Front Squats every 2:00 and get it done in time. So which that 70% off the floor is going to get heavy, making a good place for this should get it done.

Finisher Min 74-90
40 GHD Sit Ups
50 Pull Ups
100 Wallballs 20/14
50 Pull Ups
40 GHD Sit Ups

16 Min Cap

-Smooth sets, with plenty of little breaks. No reason to go for broke at any point in this workout. The volume alone in this time window will sort you out just fine.

Class:

Get Fit Min 22-36
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups
10 Power Cleans 135/95

14 Min Cap

-An all time classic benchmark WOD. If you can complete this RX, give it a go! Otherwise scale to something still challenging on both the Ring MU variation and the weight on the cleans.

WELLNESS WOD
3 Rounds
30 Air Squats
7 Strict Pull Ups (any variation)
10 DB Power Cleans (any pair)

Get Strong Min 43-57
Back Squat
In 14:00 Establish a Heavy Single

-Legs will be warm and ready without being too beat up from the workout. Use that to your advantage today and push for something big on the single.

09/26/2026

What is your Minimum Effective Dose?
Mine is and has almost always been affiliate class.

Do you prefer a classic triplet? A WOD + a lift? Or a 3-4 course session packed with various stimuli?

He’s a look at the Jump Ship 90 for Saturday:

Get Fit Min 20-45
Every 5:00 for 25:00
16/12 Calorie Row
12 Strict HSPU
16/12 Calorie Row
8 Power Sn**ch 155/105

-Two things to make sure you have dialed in before you start, your HSPU rep scheme and the weight on your Sn**ches. The SHSPU should be 1-3 quick sets, otherwise scale back the volume. The Power Sn**ch should be smooth/steady singles.

PARTNER WOD
AMRAP 25
P1 - 16/12 Calorie Row
12 Strict HSPU
then
P2 - Same
then
P1 - 16/12 Calorie Row
8 Power Sn**ch 155/105
then
P2 - Same

(One partner works through a “round” while the other rests. Then switch)

Get Strong Min 55-70
Bench Press
In 15:00 complete
7-7-7-7-7

-Complete a heavy set every 3:00 or so. The volume is low overall, so weight should be tough for the first set on.

Finisher Min 82-90
AMRAP 8
2 DB Front Rack Lunge Steps 50/35s
1 Devils Press 50/35s
4/2, 6/3, 8/4, 10/5, etc...

-Your actual score will be total reps in 8 minutes, but you’ll be moving throughout your space and completing the DP reps wherever you break the Lunge Steps. The floor length doesn’t matter though.

That’s a very full training session, you could take just one piece and get something out of it for a MED for the day (that’s what I’ll likely do)

You think all 10 Rounds will be a breeze? Give it a shot, and if you’re keeping track, your score will be your slowest r...
09/21/2026

You think all 10 Rounds will be a breeze? Give it a shot, and if you’re keeping track, your score will be your slowest round…

Coming up in the Jump Ship 90:
Every 2:00 for 20:00
8 Thrusters 115/75
8 Toes to Bar
4 Wall Walks + WFHSPU

1 HSPU at the top of each WW

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!

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905 Kalanianaole Hwy #3101
Kailua, HI
96734

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