The Jackie Workout
Rx’d
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 35 lb
♂ 45 lb
Intermediate
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 25 lb
♂ 35 lb
Beginner
For time:
800-meter row
30 thrusters
20 ring rows
♀ 15 lb
♂ 25 lb
What Is the Jackie Workout?
Jackie was first programmed on CrossFit.com on Aug. 3, 2005, and is considered to be a classic benchmark test. It is a workout that looks simple on paper but packs a potent dose in a short timeframe, as the workout design promotes intensity and a fast pace. This workout entails completing 1,000 meters on a rower, followed by completing 50 thrusters with a very light barbell, and then finishing the workout by completing 30 pull-ups.
The highest level athletes will finish this workout in under 6 minutes, while performing a variation of this workout that allows for completion in under 12 minutes is a great goal for all levels of athletes.
This workout primarily challenges cardio-respiratory endurance and stamina, as well as skill-based components of fitness to maximize efficiency and performance.
About the Jackie Workout
Jackie is a task-priority workout. This means the amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible, while maintaining sound movement mechanics and full range of motion.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe, but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
Jackie is a simple and short workout, but is notorious for challenging athletes’ capacity due to the intensity it promotes. The creative art of this workout lies in the combination of movement functions, the loading utilized for the athletes, and the challenging yet achievable rep ranges. Although short, do not get caught up in treating the row as a sprint. Start the workout at a pace slightly below your threshold, while still allowing for a quick transition to the thrusters to complete high-rep sets (20+ reps consecutively). Move at a steady and consistent pace on the thrusters to allow for adequate performance on the pull-ups.
The pull-ups may be a sticking point for many athletes at this stage of the workout, while others may be challenged by the volume and nature of the thruster. Performing these movements in pre-planned small sets with short rest breaks may allow for more consistency across the duration of reps to be completed.
This workout is easily scaled by reducing the load, reps, or altering the pull-up to an easier variation if needed.
The best strategy for this workout depends on an individual’s capacity. High-level athletes can attempt this workout at a very fast pace that challenges their threshold at the onset. Stay slightly below a max pace on the 1,000-meter row and attempt unbroken sets on the thrusters and pull-ups with fast transitions between each movement.
Most athletes will benefit from using a moderately challenging pace on the rower that allows them to maximize their performance on the thrusters and pull-ups. Have a pacing strategy in mind for these movements that allows for a consistent and challenging pace to be maintained.
There are many options for those who struggle with these movements. The reps for each movement, loading, and pull-up movement can be altered to meet the athlete’s capacity level.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout to replicate the intended stimulus.
Intermediate Variation
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 25 lb
♂ 35 lb
Beginner Variation
For time:
800-meter row
30 thrusters
20 ring rows
♀ 15 lb
♂ 25 lb
The average time for this workout is around 10 minutes; to preserve the stimulus, it should not exceed roughly 22 minutes. Those with a high physical and psychological capacity can complete the workout in under 6 minutes.
- Beginner: Under 12 minutes, scaled
- Intermediate: Under 12 minutes, as prescribed or scaled
- Rx’d: Under 9 minutes
- Elite: Under 7 minutes with fastest times under 6 minutes
Before starting this workout, complete a general warm-up that includes traditional aerobic activity, exercises to warm up the shoulders, and movements to prepare the lower body for the demands of the thruster. Keep this section under 15 minutes in duration. For example:
2 rounds at a moderate pace of:
90 seconds of the rower (10 strokes legs only, 10 strokes legs + lean back w/ arm straight, finish the remaining time with full row strokes)
10 ring rows
10 shoulder presses, light weight
10 light goblet squats
10 banded good mornings
10 sit-ups
5 reps each side of a Spiderman with thoracic rotation
The specific warm-up will focus on the pull-up and thruster, as row technique was included in the general warm-up.
For example:
Kipping pull-up
Step 1: 2 sets of 15 seconds of an active hang from the bar
Step 2: 5-10 kip swings
Step 3: 1-2 sets of 2 kip swings + 1 kip
Step 4: 1-2 sets of 2 kip swings + 1 pull-up
Step 5: 1-2 sets of 2 kip swings + 1 pull-up + 2 kip swings
Step 6: 1-2 sets of 3-5 kipping pull-ups
*Scale any of the steps to a box or band-assisted variation.
Thruster
Step 1: 5-7 thruster-grip front squats
Step 2: 5-7 push presses with feet in squat stance
Step 3: 5-7 thrusters
*Use an empty barbell
Build-up
1 round of:
100-meter row
5 thrusters
3 pull-ups
*Athletes may use a weight above the intended workout weight for this build-up set.
Each movement has technical elements and pacing strategies to be mindful of. The primary focus on the rower is keeping the pace sub-maximal and focusing on the proper timing sequence of each stroke.
If squat and pressing mechanics and range of motion are sound, the primary focus of the thruster will be on proper timing. Ensure the hips and legs extend prior to using the upper body to press the barbell into the overhead position.
The pull-up may be the most challenging movement for many athletes. Focus on sound kipping mechanics and pacing this movement effectively to allow for consistency. Scale the movement as needed to achieve the intended stimulus for the day.
How To Train for Jackie
There does not need to be a specialized training plan for Jackie, as consistency with CrossFit workouts and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in the pull-ups, you can use some targeted training in your warm-ups and cool-downs. A simple strategy can be to spend 5-10 minutes focusing on strict pull-ups one day each week, and another day each week, spend 5-10 minutes focusing on kipping pull-up technique.