What is a good time for G.I. Jane?

Good times for G.I. Jane depend on your fitness level: Elite athletes finish under 20:15, advanced athletes target 20:15-16:46, intermediate athletes aim for 16:46-12:31, and beginners should focus on proper form over 12:31.

What is considered a good G.I. Jane time?

A good G.I. Jane time for most CrossFit athletes is between 16:46-12:31 (intermediate level). Elite times are under 20:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do G.I. Jane?

Your G.I. Jane pace should match your fitness level. Beginners should aim to finish around 12:31 with good form, while advanced athletes can target 20:15-16:46. Always prioritize proper movement over speed.

How do I scale G.I. Jane?

G.I. Jane can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does G.I. Jane work?

G.I. Jane is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time 100 Burpee Pull-Ups

Why This Workout Is Hard

A simple but brutal test of completing 100 burpee pull-ups for time.

Benchmark Times for G.I. Jane

Elite: <20:15
Advanced: 20:15-16:46
Intermediate: 16:46-12:31
Beginner: >12:31

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): This WOD is a massive test of full-body muscular endurance, particularly for the chest, shoulders, triceps (burpee push-up), legs (burpee jump), and pulling muscles/grip (pull-up).
Endurance (7/10): Performing 100 burpee pull-ups for time is a significant cardiovascular and metabolic challenge, testing sustained effort over a moderate duration.
Power (6/10): The jump in the burpee and the kip/pull to the bar in the pull-up component are explosive movements. Maintaining power across 100 reps is key.
Strength (5/10): While primarily an endurance test, each burpee pull-up requires relative bodyweight strength for the push-up and pull-up components. The volume amplifies this.
Speed (5/10): Efficiently cycling through each component of the burpee pull-up and maintaining a consistent pace is crucial for a good time.
Flexibility (2/10): Requires basic mobility for burpees (hip flexion, chest to deck) and pull-ups (shoulder range of motion).

Modality Profile

A pure gymnastics workout of 100 Burpee Pull-Ups.

Similar Workouts to G.I. Jane

If you enjoy G.I. Jane, you might also like these similar CrossFit WODs:

AGOQ 21.3 (89% similar) - For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes...
The Inferno (88% similar) - For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20...
Icarus (88% similar) - For Time 100 Double-Unders 30 Toes-to-Bars 100 Double-Unders 40 Pull-Ups 100 Double-Unders 50 Burpee...
Sisson (87% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)...
Open 21.1 (87% similar) - For Time (15 min cap) 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 dou...
AGOQ 23.3 (87% similar) - AMRAP in 20 minutes: 4 Strict Handstand Push-Ups 8 Box Jumps (30/24 in) 12 Pull-Ups...
Open 22.1 (87% similar) - AMRAP in 15 minutes 3 Wall Walks 12 Dumbbell Snatches (50/35 lb) 15 Box Jump Overs...
JT (87% similar) - 21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups...

These WODs similar to G.I. Jane share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Performing 100 burpee pull-ups for time is a significant cardiovascular and metabolic challenge, testing sustained effort over a moderate duration.
Stamina	9/10	This WOD is a massive test of full-body muscular endurance, particularly for the chest, shoulders, triceps (burpee push-up), legs (burpee jump), and pulling muscles/grip (pull-up).
Strength	5/10	While primarily an endurance test, each burpee pull-up requires relative bodyweight strength for the push-up and pull-up components. The volume amplifies this.
Flexibility	2/10	Requires basic mobility for burpees (hip flexion, chest to deck) and pull-ups (shoulder range of motion).
Power	6/10	The jump in the burpee and the kip/pull to the bar in the pull-up component are explosive movements. Maintaining power across 100 reps is key.
Speed	5/10	Efficiently cycling through each component of the burpee pull-up and maintaining a consistent pace is crucial for a good time.

G.I. Jane

For Time

For Time 100 Burpee Pull-Ups

220 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

8:31Elite

13:46Target

20:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

AGOQ 21.3

For TimeChipper

For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes

Hard

89% similar

The Inferno

For TimeChipper

For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20 Deadlifts (185/135 lb) 50 Double-Unders 35 Air Squats 10 Deadlifts (225/155 lb)

Hard

88% similar

Icarus

For TimeChipper

For Time 100 Double-Unders 30 Toes-to-Bars 100 Double-Unders 40 Pull-Ups 100 Double-Unders 50 Burpees

Hard

88% similar

Sisson

AMRAP

AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)

Hard

87% similar