Jag 28
A Hero WOD honoring 28 soldiers from the Royal Australian Regiment killed in the Battle of Long Tan in 1966. A barbell and kettlebell chipper bookended by runs.
- Format
- For Time
- Level
- advanced
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Jag 28 is a for-time workout by Fiz, built from 6 movements. It is set at advanced level.
About Jag 28
JAG 28 is a single round of an 800 metre run, twenty-eight kettlebell swings, twenty-eight strict presses, twenty-eight kettlebell cleans, twenty-eight front squats and a second 800 metre run. It honours U.S. Air Force Staff Sergeant Mark Forester, a Combat Controller killed in Afghanistan in 2010, whose call sign was JAG 28.
The middle is one long grip and shoulder problem
The two runs bookend four blocks of twenty-eight that all land on the same places. Swings and cleans take your grip and your posterior chain, and the presses put a loaded barbell on shoulders that have just done twenty-eight kettlebell swings. Because there is only one round, there is no second chance to correct a bad opening: whatever you do to yourself in the swings, you carry through everything that follows and then out onto the final 800.
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Protect the press
The strict presses are the block most likely to stop you completely, because they are strict and because they come immediately after the swings. Get to them with something left. That means swinging in two or three sets rather than going for one unbroken twenty-eight, and it means accepting a slower first run. Plan the presses as sets from the start, perhaps sevens, and take the rest between them standing over the bar rather than lying down. The front squats at the end are the easiest of the four blocks, so that is where you spend anything you have kept back.
What's a good JAG 28 time
The strict press decides this workout and it decides your scaling too. Athletes who can press the prescribed bar for sets of seven finish inside eighteen minutes, the strongest go under fifteen, and everybody who cannot ends up somewhere between twenty-five and thirty-five no matter how well they run or swing. So take weight off the barbell first and leave the kettlebell alone. Twenty-eight strict presses that turn into a twenty minute grind is not a hard JAG 28, it is a shoulder session with two runs attached.