For time:
1,000-meter row
50 deadlifts
30 handstand push-ups
♀ 95 lb
♂ 135 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.
Scaling:
Reduce the loading of the barbell to maintain sets of 15 reps or more.
To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.
In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.
Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.
Resources:
Rowing Technique Tips
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Press
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Comments on 250118
168 Comments
1,000-meter row
50 deadlifts, 95#
30 handstand push-ups, to target
subed kipping Hpu in rep 14 with pike push up.
95# dbs, and subbed push presses for HSPUs
11:35
11:00
rowed in 4:00
DL in 3:05
could have done the HSPU faster but was a little shy/cold. Haven’t done them in a while. 4/16/6/4
M/34/220lbs/5'7"
9:45
Row 1K (4:08)
DeadLift 95lbs 50 (15,15,10,10)
Dips 25 (15,10)
Had a false start of 1:00 when I didn't start my timer. Stopped then rested a few minutes before starting again. If you don't time it do you even score?
Rowed hard. Tried to keep a 2:00 pace but faltered a little. Good row. DeadLift was lite but the quick volume got to my glutes/backlegs. Cannot do hspu and don't have a good weight to scale shoulderpresses. Dips instead.
Good medium length workout after yesterdays longer. Rest tomorrow. Hopefully ready for open.
M/29/180lb/5'8"
CrossFit AFK
9:32 - Rx
Did right after the open workout, built up to a heavy 3 rep for the day, 365lb.
55 yo M/ 5'9"/ 152 lbs
13:38
as Rx'ed
intermediate
7’40”
M/39/6’/175#
9:38 Rx
(Row in 3:54; DLs in five sets, HSPU with kip 15/9/6.)
Deo gratias
46/m 10:57 rx
10'15" Rx
Did 50 cal assault bike and 50 2 pood 1kb dl in 4 minutes
Adaptive athlete version of the intermediate
10:25 min
1,000-meter row
50 seated deadlifts 60 lbs
20 handstand pike peak push ups on bench
Fun but those deadlifts were tough
10:57
M/5'4"/160lb
Rx row & DL, sub'd hspu for db press 40#
As rx'd, 7:59.
Row in ~3:50. Broke deads 15-15-10-10. HSPUs felt great to start, did more than I had planned. Went 15-7-4-3-1. Maybe should have broken after the first 10, but when they feel that good it’s hard to stop. Strict HSPUs.
51m/5'10"/180
Breaking it was def the best decision
10:24, 115lbs
Rx. 6:33
Matt
RX
14:33
hspu (sets of 3-5)
Holly
1 ab mat
17:15
hspu (started sets of 5, ended singles)
For time (10 minute cap):
60cal airbike
50 deadlifts
20 overhead presses
95lbs barbell
Results: made it to 3 overhead presses and 3 push presses (1x PP, 2x OHP, 1x PP, 1x OHP, 1x PP, failed OHP) in 10 minutes
Comments: swapped out 1000m row for 60cal on airbike due to hand injury, and swapped handstand push-ups for OHP because I’m quite far from having handstand push-ups. Good challenge! But even 95lbs for OHP is quite challenging for me, should’ve maybe just done push presses. Notes for next time!
For time:
1000-meter row
40 deadlifts
30 dumbbell shoulder presses
M: 75-lb barbell and 25-lb dumbbells
9:07
8:56 Rx
4:03 row/unbroken DL
Intermediate option:
For time:
1,000-meter row
50 deadlifts 30kg
20 handstand pike peak push ups on bench
8:12
8:22 | 51 YOM
3:44 rower
50 dead’s @135#
30 pushups
11:27
3:49.9 on rower
Deadlift at 135lb, 5 sets of 10
Kipping HSPUs to a 15lb plate + Abmat
Full Rx
9:11
14:47 scaled HSPU with ab mat
Rxd
11.30
Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand pike push-ups
♀ 65 lb
10:48.62
M55/70”/165
8:52
95# DL and (2) 40# DB push press
M50/77kg/177
Rxd
08:16
4min row
4:16
50 deadlift
20 hand stand push up
15mins
Firstt WOD. Thanks for the site.
9:33
Scaled
1000m row
95lb deadlifts x 50
45lb barbell press x 20
42/m
For time:
1,000-meter row: 3:33
50 deadlifts: 3:07
30 handstand push-ups:2:35
♂ 135 lb
Total time:9:15
6:16 RX
Impressive!
tiempos de ronda
R1 | 04:31 |
R2 | 03:18 | -73 s
R3 | 01:46 | -92 s
Ø 03:11
Tiempo restante: 00:01
09:36
For time:
1,000-meter row
50 deadlifts
30 handstand push-ups
♂ 125 lb
Scaled the 30 HSPU to pike push ups off 24” box; everything else RX
24F/145#/5’6”
Good work!
Scaled the 30 HSPU to pike push ups off 24” box; everything else RX
24F/145#/5’6”
7:17 Intermediate
(3:35 1000m Row)
*Snowboarding last two days at Boho*
Nice job!
Good job!
10:11
I spent too much time on the deadlifts today. My legs just weren’t up for it. After yesterday’s 2-mile run post-WOD, a 1.5-hour ruck, another 2-mile run, and some yard work, they were completely shot. But hey, I’ve been told I’m full of excuses, so there’s that!
That’s a lot of work over 2 days! Good job!
Still a great time especially with all the running/rucking, etc.!
Great job!
4:47 on 1000m Row
50 Deadlifts ✅
50 Pike Pushups
Great job!
Scaled HSPU to piked push-ups, feet on 24” box, otherwise Rx
9:28
Row was 3:32. Took too long on DLs. Possibly because the row winded me more than it should have. Still met my goal of sub-10:00.
Nice work bro!
Nice job!
Good job; quick row!
4:29 on row
50 DL at Rx.
50 knee push ups
Well done!
9:30 at Toccoa Falls.
800m run for row
50 DL at 95
30 PP at 95.
Ice work!
“Wacky Jackie” ?
Rx’d: 9:34
3:53 on rower
DL reps broken 25/15/10
HSPU reps broken 10/4/6/5/5
Hell yeah bro!
Nice!!!
Very nice with HSPUs!
1,000m ski erg
50 deadlifts
30 push press
95lb bar
30lb DB
20:08
Rx 6:26
*1000m Row = 3:32.8 (1:46.4 Avg/500m)
*15/15/10/10 on Deadlifts
*10’s on Kipping HSPU
Dang!
Superhuman!
You are the Man!
Excellent!
Subbed 800m run @1°, 8mph for rowing (3:47), Rx otherwise. Kipping HSPUs
6:48
Son(17)
Subbed rowing for air bike(0.75mi which is somewhere between 1.5-2mi, I think(~3:30)). DLs were 50reps @115lbs. Then 20 kipping HSPUs
8:15
Then we both finished with 50 unbroken DLs at our respective weights. I did another 2x10 of strict HSPUs, he did 10 strict HSPUs.
Fantastic job, both of you!
👍
Sub/scale 95lbs deadlift and pike push-ups
7:51
Both bar and pike felt too easy. I'll go heavier / more advanced next time.
Nice work
Nice work!
11:45
Good work!
Nice work!
Nice!
Beginner
2km bike + 50 DL of 15 kg dumbbells + 30 strict presses of 15 kg dumbbells
11:37
Great work!
10:21
Well done!
Great!
Great job!
Excellent job!
Fantastic job!!
Rx 10:45
HSPU alone took about half of the time for me. But I’ve definitely improved at them so I’m happy.
Nice work!
M 40-44 201# 69”
Rx 9:42
Well done!!
M- 53/ 5'7 / 225
Intermediate scale (no rower or bike at home) 800 m run on T-mill with incline, 50 - DL 95#, 20 HSPU band assisted-
10:28
Nice work Dave!
Great job!
50 RDL@ 135 lbs
30 pick push ups
10.30
Nice work!
7:54 rx
Well done!
Crushed it!
Very well done!
1000M Row
50 DL @ 95lbs
20 Shoulder Press 2X20lbs
Time 9:21
Well done!
1000M Row
50 DL @ 95lbs
20 Shoulder Press 2X20lbs
Time 9:21
Nice work!
35yo #225
Rx 8:28
Great!
Great job!
Nice!
19:50
1000m on water rower
95 lbs deadlift x50
pike pushup with feet on 24 inch box x30 (20 unbroken then 10)
Nice work!
Rxd at the Y. All HSPU were strict to folded towel, can’t kip them yet.
11:14.
row was 3:40, DLs done in about 2:45 across five quick sets. 10-5-5-3-3-2-2.
Nice job, James
Nice job with no kipping!
M/48/6’4”/225#
1000m row (3:21)
50 deadlifts - 115#
30 db press -40# per side
11:12
Great work!
Male 36 - 225#
8:37 Rx
Nice!
Awesome time @ Rx!
1,000-meter row-C2-damper @6
50 deadlifts
30 Pike push ups off 20 inch box
♀ 95 lb
7:46
Fast!
Exceptional work, Favo!
Great job!
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses
65-lb barbell and 25-lb dumbbells
5:59
Nice job!!!
🔥
Well done!!!!
Nice!
Awesome!
👍
g job!!!
good job!!!
I don’t care what anyone says that Echo will get you. Nice job!
RX, 12' 53''
Nice work!
Good job!!!
Rx
20:36
HSPU are one of my Achilles heels.
I finished the row/DL in 6 min and took an eternity to finish
Way to stick with it!
Just keep pushing brother!!!👍🏼👊🏼
Still; you're doing them! And a lot of them, when already fatigued! Great work!!
22.5 Kg DBs
7:47
Killed it like always!
Oh wow!!! Fast!!!!
Crushed it!
Nice!
Great job!
Great time!
Well done!
RX 12:39
Good work!
Nicely done 👍🏼
Push-ups instead of HSPUs
Good work!
Great job!
Great job!!!👍🏼
M/37/180/89
09:05 rx
Nicely done!
Nice job!!!
Awesome!
Time cap?
Theoretically sub 10 minutes, but only if you can do that with good form; otherwise scale it appropriately, or ditch the clock altogether.