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Jackie Benchmark WOD

1000m row, 50 thrusters (45/35 lb), 30 pull-ups for time. A classic sprint chipper.

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The Workout

For time:

1000m Row

50 Thrusters (45/35 lb)

30 Pull-ups

Rx Standards:

Men: 45 lb

Women: 35 lb

Equipment Needed

  • Rower
  • Barbell
  • Pull-up bar

Time Standards

Elite: Sub-6:00
Advanced: 6:00-9:00
Intermediate: 9:00-13:00
Beginner: 13:00+

History of Jackie

Jackie is a classic Girl WOD benchmark that tests rowing power, thruster endurance, and pull-up capacity in a fast sprint format. Named in the CrossFit tradition, it's a favorite for testing overall fitness.

Complete Strategy Guide

Jackie is a sprint. Row hard, break thrusters early, finish with pull-ups.

Beginner Strategy

Pace the row conservatively. Scale thrusters and pull-ups.

Pacing

  • • Row at moderate pace
  • • Thrusters: 10s
  • • Pull-ups: 5s

Movement Tips

  • • Full row stroke
  • • Deep thrusters
  • • Controlled pull-ups

Scaling Options

  • • Row 750m
  • • Thrusters: 35/25 lb
  • • Banded pull-ups
  • • Reduce thrusters to 35 reps

Pro Tips

  • • Row is the warmup
  • • Thrusters burn lungs
  • • 13-15 minutes is solid

Intermediate Strategy

Push row pace. Break thrusters into 10-15 rep sets. Target sub-10:00.

Pacing

  • • Row hard (sub-4:00)
  • • Thrusters: 15-15-10-10 or 20-15-15
  • • Pull-ups: 10-10-10 or 15-15

Movement Tips

  • • Powerful row
  • • Fast thrusters
  • • Kipping pull-ups

Scaling Options

  • • Rx if possible

Pro Tips

  • • Row pace matters
  • • Thrusters slow down
  • • Pull-ups are finish line

Advanced Strategy

Max effort row. Big thruster sets. Fast pull-ups. Sub-7:00 goal.

Pacing

  • • Row sub-3:30
  • • Thrusters: 25-25 or bigger sets
  • • Pull-ups: 15-15 or unbroken

Movement Tips

  • • Aggressive row
  • • Cycling thrusters
  • • Butterfly pull-ups

Scaling Options

  • • Rx only

Pro Tips

  • • Sub-6:00 is elite
  • • Row hard sets up everything
  • • Lung burn is real

General Tips for Jackie

Row sets the tone

Thrusters are the challenge

Pull-ups finish you off

Recommended Gear

Gymnastics grips
Wrist wraps
Rower
Chalk

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