The GirlsFor time · 15 min cap
Jackie workout
1000 m Row, 50 Thrusters, 30 Pull-ups
Jackie is a chipper with three stations: row, thrusters, pull-ups. The thruster bar is light, but after a hard row 50 reps add up quickly, and the pull-ups arrive when your arms are already tired. Pacing the row is the whole workout.
The workout
For time:
- 1000 m row
- 50 thrusters (45/35 lb)
- 30 pull-ups
Time cap: 15 min
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Rx loads
Thrusters
Men45 lb (20 kg)
Women35 lb (15 kg)
Time cap
Most gyms cap Jackie at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Shorter row (750 m) for newer athletes.
- Use a lighter bar or a PVC pipe for the thrusters.
- Banded or jumping pull-ups, or ring rows.
Strategy tips
- Row hard but not flat out: you want your legs to still work for the thrusters.
- Break the 50 thrusters into a plan before you start, such as 20-15-15.
- Keep the pull-up sets short and the rests shorter.
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