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“LIL 21.1”

"Jump For Your Love," 2021 Love is Love Virtual Competition WOD #1

746 13
  • AMRAP For As Long As Possible
  • From 0:00-3:00, complete 2 Rounds of:
  • 10 Burpees
  • 10 Jump Squats
  • From 3:00-6:00, complete 2 Rounds of:
  • 12 Burpees
  • 12 Jump Squats
  • From 6:00-9:00, complete 2 Rounds of:
  • 14 Burpees
  • 14 Jump Squats
  • Continue with this pattern, adding 2 reps to each movement every 3 minutes.

This workout begins as a standard three-minute couplet of two rounds of 10 Burpees and 10 Jump Squats. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 Burpees and 12 Jump Squats. You will continue in this pattern for as long as possible.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete. For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 jump squats (34 reps) by minute 6, your workout is over. 

Score is the total number of repetitions completed.

Movement Standards

Jump Squat: This is a variation of the standard Air Squat wherein athlete will jump in the air at full extension.

Scaling Options

Intermediate
AMRAP For As Long As Possible
From 0:00-3:00, complete 2 Rounds of:
10 Sprawls
10 Air Squats

From 3:00-6:00, complete 2 Rounds of:
12 Sprawls
12 Air Squats

From 6:00-9:00, complete 2 Rounds of:
14 Sprawls
14 Air Squats

Continue with this pattern, adding 2 reps to each movement every 3 minutes.

Seated Adaptive
AMRAP For As Long As Possible
From 0:00-3:00, complete 2 Rounds of:
10 Kneeling Burpees
10 Shoulder  Taps

From 3:00-6:00, complete 2 Rounds of:
12 Kneeling Burpees
12 Shoulder  Taps

From 6:00-9:00, complete 2 Rounds of:
14 Kneeling Burpees
14 Shoulder  Taps

Continue with this pattern, adding 2 reps to each movement every 3 minutes.

Standing Adaptive
AMRAP For As Long As Possible
From 0:00-3:00, complete 2 Rounds of:
10 Burpees
10 Air Squats

From 3:00-6:00, complete 2 Rounds of:
12 Burpees
12 Air Squats

From 6:00-9:00, complete 2 Rounds of:
14 Burpees
14 Air Squats

Continue with this pattern, adding 2 reps to each movement every 3 minutes.


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Background: “Jump For Your Love” (a.k.a.: “LIL 21.1”) is the 1st of the 3 total WODS for the 2021 Love is Love Virtual Competition hosted by The OUT Foundation @theoutfdn of OUT Athletics @out.athletics. The competition started on February 4, 2021, to jumpstart the love month.

Their mission is to bring together LGBTQ+ athletes and allies to sweat for a cause in a safe, inclusive fitness environment and fundraise for the foundation.

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