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Benchmark Workout | "Jackie"



"Jackie"

For time:

Row as far as as possible in 5 minutes (4 minutes for men).
If you perform the assigned work before time is up, move on to...

Perform as many Thrusters as possible in 3 minutes [or 8 minutes on the running clock (7 minutes for men)].
If you perform the assigned work before time is up, move on to...

Perform as many Pull-ups as possible in 2 minutes [or 10 minutes on the running clock (9 minutes for men)].
If you perform the assigned work before time is up, you are done!

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 

 

 

Progressions for "Jackie":

 

1.  600 meter Row, 50 Dumbbell Thrusters (10/5#), 30 Ring Rows
 
2.  800 meter Row, 50 Dumbbell Thrusters (10/5#), 30 Ring Rows
 
3.  1000 meter Row, 50 Dumbbell Thrusters (10/5#), 30 Ring Rows
 
4.  1000 meter Row, 50 Dumbbell Thrusters (10/5#), 30 Piked Ring Rows
 
5.  1000 meter Row, 50 Dumbbell Thrusters (15/10#), 30 Piked Ring Rows
 
6.  1000 meter Row, 50 Dumbbell Thrusters (15/10#), 30 Jumping Pull-ups
 
7. 1000 meter Row, 50 Dumbbell Thrusters (15/10#), 30 Jumping Chest-to-Bar Pull-ups
 
8.  1000 meter Row, 50 Dumbbell Thrusters (15/10#), 30 Ground Ring Rows
 
9.  1000 meter Row, 50 Dumbbell Thrusters (15/10#), 30 Pull-ups
 
10. 1000 meter Row, 50 Thrusters (45#), 30 Pull-ups

 

 

 

 

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Jackie", fits the bill.

 

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