Jackie / For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 35 lb ♂ 45 lb
If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.
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Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.
Intermediate Option / For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 22 lb ♂ 35 lb
Beginner Option / For time:
800-meter row
35 thrusters
20 assisted pull-ups
♀ 12 lb ♂ 22 lb