For Time: 1000 meter row, 50 Thruster 45/35 lbs Bar, 30 Pull-ups
Primary movement: Row/Thruster empty bar
Jackie is a three-part chipper: 1000 meter row, 50 thrusters with an empty 45/35 lb bar, and 30 pull-ups, for time. No round structure - one trip through, done as fast as possible. The genius of Jackie is the light thruster: 50 reps with just the bar seems trivial until you come off a hard row, and the accumulated shoulder fatigue then attacks your pull-ups. It's a masterclass in pacing a chipper: every segment affects the next.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 9:30 | 10:30 |
| advanced | 7:30 | 8:15 |
| elite | sub 6:00 | sub 6:45 |
Row at ~90% of your 1000 m pace - saving 10 seconds on the row costs 30 on the thrusters. Aim for 50 unbroken thrusters or one quick break at 30-35; keep the rhythm smooth and breathe at the top. Break pull-ups into confident sets (e.g. 12-10-8) rather than hanging on to failure. Transitions matter: bar and pull-up station should be steps from the rower.
Scaled: 750 m row, 35 thrusters (empty bar or lighter), 20 jumping pull-ups or ring rows. Beginner: 500 m row, 25 dumbbell thrusters, 15 ring rows. Total time should stay under 15 minutes.
Log every result, see your progress over time, and know exactly where you stand.