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 |
Where does your Jackie land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
Free on iOS and Android. No account needed to start.