Jump Ship Training

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Jump Ship Training

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The greatest (and only) 90 & 60 Minute Functional Fitness Program!

10/29/2026

Ben Wise and Kyle Ruth discuss the concept of lifting under fatigue. Which as you know if you’ve followed Jump Ship for any amount of time, is something I think athletes should take advantage of much more often.

There’s a time and a place to lift fresh, work on skill and technique, focus solely on the lifting session, etc. But for much of a CrossFitters training, and more specifically experienced CrossFitters and “competitors” - there is a ton to gain by being warm to the point of substantial fatigue.

CrossFitters have trained to recover at a very fast pace. They train to crossover energy systems likely better than any other style of training.

A little volume and intensity before a lift will only prep the CNS, increase quality ROM, and warm up motor patterns. Don’t be afraid of “being too tired”. Practice this enough and you’ll unlock another level.

10/25/2026

WORKOUT OF THE WEEK!

Coming up on Tuesday in the Jump Ship 90

Get Fit Min 20-40
3 Rounds
25 Toes to Bar
400m Run
straight into
3 Rounds
50 Wall Balls 20/14
400m Run

20 Min Cap

-The TTB sets should be done in 1-3 efforts each time. They don’t need to be overly broken up given how much recovery time you’ll have during the Runs. On the WB, open each set with at least half the reps - don’t try to play it safe and be overly strategic.

10/21/2026

I said Thursday in the post, but I meant Friday 💀

Friday in the Class Program we’ll Bike and do Push Ups as shown in the clip.

In the Jump Ship 90 we’ll Run and do Push Ups

Both are simple and hugely effective. Keep your Push Up ROM intact and have a plan B if they disappear.

10/19/2026

The late great Louis Simmons of Westside Barbell talks about the importance of GPP.

He used it with the strongest athletes in the world to make sure they were in shape enough to complete the required volume (and intensity) needed to make meaningful adaptation.

There is a YT video of him addressing a lot more on GPP. I’ll do a long form show on in the near future. Really interesting stuff that confirms a lot of what we (CrossFitters) do, and what I (Jump Ship Training) do specifically.

10/13/2026

If you play with this different workout format, a good score would be 13-18. That’s total sets across all 140 reps. It will depend on a number of factors.

Get Fit Min 20-40
30 Power Cleans 135/95
20 Bar Muscle Ups
40 DB Bench Press 70/50s
20 Bar Muscle Ups
30 Power Cleans

20 Min Cap

-The middle of this Chipper is going to become quite challenging in terms of muscle fatigue. Be very cautious about how big of BMU sets you take in the first 20. The DB Bench to follow could really set you back if your shoulders and triceps start to pump out early from the combination. On the second set of BMU, you’ll just do what you can based on your abilities. Then the finish on that 30 rep PC grind is not going to be fun - so stay mentally checked in :)

10/11/2026

Coming up on Tuesday 🤌

Each round starts with a 400m Run buy-in, then in remaining time you complete UB sets of 5 Thrusters. There is not built in rest, so find a balance between pushing the sets of 5 and being ready to run again with any meaningful effort. Score is total Thrusters reps - but they only count if you hit the set UB.

Grab a 7 Day Free Trial to any of the Jump Ship programs on Strivee - links in bio!

10/08/2026

Programming is more of an art than a science. Here’s a sneak peek at my current process - which has evolved tremendously over the past 18 years.

Check out the full episode of “The Steelman” Ep 4 on the CF Network YouTube channel

10/03/2026

Partner WOD Saturday!

JS90:
AMRAP 24
200m Run
8 Unbroken Overhead Squats

Alternate full rounds with a partner

Jump Ship Class:
AMRAP 20
200m Run
6 Unbroken Overhead Squats

Alternate full rounds with a partner

09/29/2026

Can you complete negative splits for all 8 Rounds?

Get Fit Min 20-44
Every 3:00 for 24:00
10 DB Thrusters 50/35s
10 DB Box Step Overs 24/20” 50/35s
14/10 Calorie Ski
(Goal is to complete all 8 rounds in negative splits)

-This is not going to be easy. The idea that you have to go slow to start and build your effort 7 more times is extremely challenging in the given time windows. This is more about pacing practice than anything else today, with nothing being overly challenging in terms of movements.

Address

905 Kalanianaole Hwy #3101
Kailua, HI
96734

Website

http://jumpshiptraining.com/

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