Every 1 min for 10 mins: Thruster
1 Thruster, pick load
For the strength portion the thruster will come from the rack today.
These will be climbing sets. Not necessarily looking for a 1RM, but something heavy to warm us for the thruster in the Wod.
Start at a very light weight and build from there
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
If short on rowers then stagger start heats 5 min
Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Intended Stimulus
The intensity of “Jackie” is high. The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.
“Jackie” is meant to feel light and should be done fast. The intensity should be high.
Tips and Strategy
To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7
If you don’t know your 1K Row pace….
Beginners may aim to complete the row in 4:00-4:30; intermediate/ advanced athletes may aim for something closer to 3:30-4:00.
MODIFICATIONS
ROW
Reduce Distance
THRUSTERS
Reduce Weight
Dumbbell Thrusters
Front Squat
Push Press
PULL UPS
Reduce Reps
Jumping Pull ups
Banded Pull ups
Ring rows
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