Jackie Workout
For Time
- 1000m Row
- 50 Thrusters (45/35 lb)
- 30 Pull-ups
Benchmark Scores
- Beginner: 15-20 minutes
- Intermediate: 10-12 minutes
- Advanced: 7-10 minutes
- Elite: <6 minutes
Tips
- Row strategy: Aim for a 2:00-2:15 split on the row. Going too hard here will crush your thrusters.
- Transition quickly: Have your barbell set up close to the rower. Every second counts in this sprint workout.
- Light weight, big sets: At 45/35 lb, aim for large sets of thrusters (25-25 or 20-15-15). The weight should feel manageable.
- Breathe on thrusters: Exhale at the top of each rep. Find a rhythm and stick to it.
- Pull-up strategy: If you have muscle-ups or butterfly pull-ups, use them. Otherwise, plan quick sets with minimal rest.
- Kipping efficiency: This is the time for kipping pull-ups—strict pull-ups will slow you down significantly.