If specific Text is in one column, then 2 other cells should be copied in another Workbook

In my worksheet ("Checklist") there are numerous drop downs in column "J", if the text contains "In Progress" the text from column A and B from the same line should be copied to another Worksheet ("In Progress"). I have attached a screenshot from the worksheet

I don't know much about macros and hope that is not too complicated.

Thanks for any help!

Silke