What is a good time for Jerry?

Good times for Jerry depend on your fitness level: Elite athletes finish under 47:30, advanced athletes target 47:30-42:30, intermediate athletes aim for 42:30-37:30, and beginners should focus on proper form over 37:30.

What is considered a good Jerry time?

A good Jerry time for most CrossFit athletes is between 42:30-37:30 (intermediate level). Elite times are under 47:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Jerry?

Your Jerry pace should match your fitness level. Beginners should aim to finish around 37:30 with good form, while advanced athletes can target 47:30-42:30. Always prioritize proper movement over speed.

How do I scale Jerry?

Jerry 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 Jerry work?

Jerry is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 1 mile Run 2,000 meter Row 1 mile Run

Why This Workout Is Hard

Hero WOD. Run-Row-Run (1 mile, 2k, 1 mile). Pure endurance test.

Benchmark Times for Jerry

Elite: <47:30
Advanced: 47:30-42:30
Intermediate: 42:30-37:30
Beginner: >37:30

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): A classic Hero WOD consisting of a 1-mile run, 2000m row, and another 1-mile run. This is a pure and very significant test of cardiorespiratory endurance across two modalities.
Stamina (7/10): Sustained effort in running and rowing will test leg muscular endurance, as well as core and upper back stamina for rowing.
Speed (6/10): Maintaining a strong, consistent pace across all three segments (run-row-run) is crucial for a good time. Pacing strategy is key.
Flexibility (2/10): Basic mobility for running and rowing mechanics.
Power (2/10): While a strong rowing stroke has a power component, the overall WOD is dominated by endurance pacing rather than maximal power output.
Strength (1/10): Minimal maximal strength required. Focus is entirely on endurance capacity.

Modality Profile

A pure monostructural workout, consisting of a run and a row.

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Training Profile

Attribute	Score	Explanation
Endurance	10/10	A classic Hero WOD consisting of a 1-mile run, 2000m row, and another 1-mile run. This is a pure and very significant test of cardiorespiratory endurance across two modalities.
Stamina	7/10	Sustained effort in running and rowing will test leg muscular endurance, as well as core and upper back stamina for rowing.
Strength	1/10	Minimal maximal strength required. Focus is entirely on endurance capacity.
Flexibility	2/10	Basic mobility for running and rowing mechanics.
Power	2/10	While a strong rowing stroke has a power component, the overall WOD is dominated by endurance pacing rather than maximal power output.
Speed	6/10	Maintaining a strong, consistent pace across all three segments (run-row-run) is crucial for a good time. Pacing strategy is key.