What is a good score for Jenny?

Good scores for Jenny depend on your fitness level: Elite athletes complete over 2 rounds, advanced athletes target 3 rounds-2 rounds, intermediate athletes aim for 4.2 rounds-3 rounds, and beginners should focus on proper form over hitting 4.2 rounds.

What is considered a good Jenny score?

A good Jenny score for most CrossFit athletes is between 4.2 rounds-3 rounds (intermediate level). Elite scores are over 2 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Jenny?

Your Jenny target should match your fitness level. Beginners should aim for around 4.2 rounds with good form, while advanced athletes can target 3 rounds-2 rounds. Always prioritize proper movement over maximum reps.

How do I scale Jenny?

Jenny 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 Jenny work?

Jenny primarily works the muscles involved in Overhead Squat, Back Squat, Run. This workout develops muscular endurance.

Workout Description

AMRAP in 20 minutes: 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run

Why This Workout Is Hard

Twenty minutes of continuous work with high-rep squatting and repeated 400m runs pushes aerobic capacity and leg stamina. Load is light but overhead squats demand mobility and midline control. Most athletes will grind through 4–6 rounds, accumulating 160–240 light barbell squats plus 1.6–2.4 km of running.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High total squat volume (160–240+ reps) with a light bar heavily taxes lower-body and midline muscular endurance. Unbroken sets are possible early but require stamina to sustain across multiple rounds.
Endurance (8/10): Twenty minutes of steady running intervals taxes the aerobic system. The repeated 400m efforts with short transitions reward athletes who can maintain consistent heart rate and breathing under light barbell fatigue.
Flexibility (6/10): Overhead squats demand shoulder, thoracic, hip, and ankle mobility. Limited range of motion or positional stability will slow cycling speed and increase breaks far more than absolute strength.
Speed (5/10): Moderate speed matters in transitions and barbell cycling cadence. The run pace should be controlled but purposeful; sprinting early often leads to late-round slowdowns.
Power (3/10): There’s little emphasis on explosive output. Efficient barbell cycling helps, but the workout favors steady, repeatable efforts over high-velocity power production.
Strength (3/10): Load is very light relative to most athletes, so max strength is not limiting. Adequate baseline strength is needed to stabilize the overhead position and maintain quality depth for many repetitions.

Movements

Overhead Squat
Back Squat
Run

Scaling Options

Scale to: 35/25 lb or PVC for overhead mobility • 12 OHS/12 Back Squats + 200m Run • Substitute Front Squat or Goblet Squat for OHS

Scaling Explanation

These options preserve the aerobic/stamina stimulus while reducing mobility demands, total volume, or load so athletes can keep moving with solid positions and minimal long breaks.

Intended Stimulus

Steady cardio with big, efficient barbell sets and controlled runs. Aim to keep overhead squats and back squats unbroken early, then split minimally as fatigue builds. Run at a pace you can repeat every round without walking. Breathing and position should stay smooth to prevent blow-ups in the later minutes.

Coach Insight

Pace round one at 80–85% and settle into a repeatable cadence. Transition quickly—don’t waste time reracking or fiddling. The one tip: lock in a consistent overhead position and breathe every rep; posture saves your legs and shoulders. Avoid sprinting the first run and death-gripping the bar. Break sets before failure, not after.

Benchmark Notes

Scores are total rounds completed in 20 minutes. Beginners aim for 2–3 rounds. Intermediate athletes target 4–5 rounds. Advanced athletes strive for 5–6+ rounds. Use these to choose pacing, breaks, and whether to keep sets unbroken or split strategically.

Modality Profile

Time is split roughly between the 400m run and two light barbell squat sets each round. There’s no gymnastics component, while running provides the monostructural work and squats comprise the weightlifting portion.

Similar Workouts to Jenny

If you enjoy Jenny, you might also like these similar CrossFit WODs:

Nancy (90% similar) - For time: 5 rounds of: 400 meter Run 15 Overhead Squat (95/65 lb)...
Nautical Nancy (90% similar) - 5 Rounds for Time 500 meter Row 15 Overhead Squats (95/65 lb)...
Assault Overhead Complex (89% similar) - AMRAP in 20 minutes 2 Overhead Squats (75 lb) 4 Squat Snatches (75 lb) 6 Overhead Walking Lunges (75...
Dan (88% similar) - 4 Rounds for Time 21 Overhead Squats (135/95 lb) 400 meter Run...
Nookie (88% similar) - AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 m...
Broomstick Mile (88% similar) - For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push...
Officer Jason Knox (87% similar) - Buy-In: 54-second moment of silence Then, AMRAP in 20 minutes: 5 Dumbbell Deadlifts (2x50/35 lb) 6 ...
Kettle Bear 20 (87% similar) - 2 Rounds for Time 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg) 20 Double-Unders 20 Single-Arm O...

These WODs similar to Jenny share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Twenty minutes of steady running intervals taxes the aerobic system. The repeated 400m efforts with short transitions reward athletes who can maintain consistent heart rate and breathing under light barbell fatigue.
Stamina	8/10	High total squat volume (160–240+ reps) with a light bar heavily taxes lower-body and midline muscular endurance. Unbroken sets are possible early but require stamina to sustain across multiple rounds.
Strength	3/10	Load is very light relative to most athletes, so max strength is not limiting. Adequate baseline strength is needed to stabilize the overhead position and maintain quality depth for many repetitions.
Flexibility	6/10	Overhead squats demand shoulder, thoracic, hip, and ankle mobility. Limited range of motion or positional stability will slow cycling speed and increase breaks far more than absolute strength.
Power	3/10	There’s little emphasis on explosive output. Efficient barbell cycling helps, but the workout favors steady, repeatable efforts over high-velocity power production.
Speed	5/10	Moderate speed matters in transitions and barbell cycling cadence. The run pace should be controlled but purposeful; sprinting early often leads to late-round slowdowns.