For time: 1 mile Run, 2000m Row, 1 mile Run
Primary movement: Running
Jerry is a pure engine Hero WOD honoring Army Sergeant Major Jerry Patton: 1 mile run, 2000 m row, 1 mile run, for time. No barbell, no gymnastics - just two monostructural modalities and roughly 20-30 minutes of sustained aerobic output. Jerry is the benchmark that most cleanly measures your cardio base and your ability to transition between running and rowing, two disciplines that tax the legs in very different ways.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 28:00+ | 31:00+ |
| intermediate | 24:00 | 27:00 |
| advanced | 21:00 | 23:30 |
| elite | sub 19:00 | sub 21:00 |
Run the first mile at your 10k pace, not your mile pace. On the rower, settle into a stroke rate of 26-30 and a split about 5 seconds slower than your 2k PR pace - the second run is where an over-eager row bill arrives. Take 10 hard strokes at the start to get the flywheel up, then lock in. Start the last mile slightly conservative for 400 m; legs feel dead off the rower but come back. Negative-split it if you can.
Scaled: 1200 m run, 1500 m row, 1200 m run. Beginner: 800 m run, 1000 m row, 800 m run - same continuous-effort stimulus, roughly half the duration. Substituting a 2 mile bike for the row also works if no rower is available.
Log every result, see your progress over time, and know exactly where you stand.