Jumping Jacks WODs are a versatile way to keep your training fun, challenging and effective.
They are low skill yet highly effective exercise that will build conditioning and mental fortitude.
How to Do Jumping Jacks
Although they are clearly on the simpler end of the exercise spectrum, you should still pay attention to your form when it comes to Jumping Jacks.
Stand up straight with your arms at your sides.
Jump up as you spread your feet wider than your hips and bring your arms overhead, so your hands almost clap together.
Jump again to bring your feet back together and lower your arms.
Jumping Jacks WODs
Time to jump in. Have a browse through our list of Jumping Jacks WODs and choose your next workout.
WOD 1 – Jumping Jack Flash
For Time
- 50 Air Squats
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R=1)
- 50 Jumping Jacks
- 50 Mountain Climbers (L+R=1)
- 50 Jumping Jacks
- 50 Burpees
- 50 Jumping Jacks
- 50 Lunges
- 50 Jumping Jacks
- 50 Push-Ups
- 50 Jumping Jacks
- 50 Air Squats
- 50 Jumping Jacks
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last set of Jumping Jacks is completed.
Jumping Jacks WODs 2 – Marguerita
50 Rounds for Time
- 1 Burpee
- 1 Push-Up
- 1 Jumping-Jack
- 1 Sit-Up
- 1 Handstand
With a running clock, as fast as possible perform the prescribed work in the order written for 50 rounds.
Score is the time on the clock when the last handstand is completed.
Good Times for “Marguerita”
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: <18 minutes
Jumping Jacks WODs 3 – Marine 16
Eight 2-minute AMRAPs in 16 minutes
AMRAP from 0:00-2:00
- 20 metre Sprint
- 16 Burpees
AMRAP from 2:00-4:00:
- 20 metre Sprint
- 16 Push-Ups
AMRAP from 4:00-6:00:
- 20 metre Sprint
- 16 Air Squats
AMRAP from 6:00-8:00:
- 20 metre Sprint
- 16 Mountain Climbers
AMRAP from 8:00-10:00:
- 20 metre Sprint
- 16 Jumping Jacks
AMRAP from 10:00-12:00:
- 20 metre Sprint
- 16 Jumping Lunges
AMRAP from 12:00-14:00:
- 20 metre Sprint
- 16 High Knees
AMRAP from 14:00-16:00:
- 20 metre Sprint
- 16 Tuck Jumps
Perform as many rounds and repetitions as possible (“AMRAP“) of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP.
Count one repetition for each 20-metre Sprint (10 metres = 1 repetition). Count one repetition for each 2-count on Mountain Climbers and High Knees (left and right = 1 repetition).
For all other movements, count one repetition per completed movement (eg: Burpees, Push-Ups, Air Squats, Jumping Jacks, Tuck Jumps) or per side (eg: Jumping Lunges).
Track the number of repetitions completed for each 2-minute AMRAP.
Score is the total number of repetitions completed in all eight AMRAPs.
Image Sources
- Jumping-Jacks-WODs: WODSHOTS