Overview of the JBo Workout
The JBo workout is named after U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, who was killed in Afghanistan on September 1, 2012. The workout was created in his honor and is often performed on Memorial Day. The workout is a hero workout, which is a type of CrossFit workout that is dedicated to a fallen hero. The JBo workout is a challenging workout that involves a combination of weightlifting and gymnastics movements. It is a long workout that requires a high level of endurance and mental toughness.
JBo Workout Description
The JBo workout consists of the following movements, performed in the order listed:
- 115-pound overhead squats, 10 reps
- 115-pound bench presses, 10 reps
- 10 box jumps, 24-inch box
- 95-pound back squats, 10 reps
- 10 handstand push-ups
- 95-pound deadlifts, 10 reps
- 10 ring dips
- 95-pound power cleans, 10 reps
The workout is performed for a total of 28 minutes, with the goal of completing as many rounds as possible (AMRAP). The weight used for the overhead squats, bench presses, back squats, deadlifts, and power cleans is 95 pounds for women and 115 pounds for men.
JBo Workout Variations and Scaling Options
Here are some common variations and scaling options for the JBo workout:
- Reduce the weight used for the overhead squats, bench presses, back squats, deadlifts, and power cleans.
- Use a lower box for the box jumps.
- Perform push-ups instead of handstand push-ups.
- Use a band or box for assistance with the ring dips.
JBo Workout Tips and Strategies
Here are some tips for completing the JBo workout efficiently and safely:
- Pace yourself and don’t go out too fast.
- Break up the movements into manageable sets.
- Focus on proper form and technique.
- Take short breaks between sets to catch your breath.
- Use a weight that you can handle with good form.
JBo Athlete Performance
Here are some average times for the JBo workout for different levels of athletes:
- Beginner: 2-3 rounds
- Intermediate: 4-5 rounds
- Advanced: 6+ rounds
Conclusion
The JBo workout is a challenging workout that honors the memory of a fallen hero. It requires a high level of endurance and mental toughness, but it can be scaled to suit different fitness levels. If you are looking for a challenging workout that will push you to your limits, the JBo workout is definitely worth trying.