The GirlsFor time · Time cap 15 min
Jackie
Jackie is a chipper: one 1000m row, 50 thrusters with an empty bar and 30 pull-ups. The load is light, so the whole workout is about pacing and how much you are willing to hurt.
The workout
For time:
1000m row
50 thrusters (45/35 lb, 20/16 kg)
30 pull-ups
Movement standards
- Row: 1000 meters on the monitor before you leave the rower.
- Thruster: full front squat to a locked-out overhead position each rep, with a 45 lb (20 kg) bar for men and 35 lb (16 kg) for women.
- Pull-up: full hang to chin over the bar. Kipping is allowed.
Scaling
- Row 750m or bike 2 minutes if the row is the limiting factor.
- Thrusters with a lighter bar or PVC pipe while keeping full depth.
- Pull-ups to ring rows, jumping or banded pull-ups.
What is a good Jackie time?
| Level | Result |
|---|---|
| Beginner | 11 to 15 min (scaled or Rx) |
| Intermediate | 8:30 to 11 min Rx |
| Advanced | 7 to 8:30 min Rx |
| Elite | under 6:30 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Row at your 2k pace plus 5 to 8 seconds per 500m; the thrusters will feel the row.
- Aim for the 50 thrusters in 2 or 3 sets; do not chase unbroken if it means a long break after.
- Get straight onto the bar and do the pull-ups in quick sets of 5 to 10.
Frequently asked questions
Log your Jackie time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.