Workout Description

Why This Workout Is Very Hard

A long triplet with a substantial 2,000 m row into 50 thrusters at moderate load and a high-skill finisher of 30 bar muscle-ups. It blends aerobic output with heavy shoulder and grip fatigue, demanding pacing, barbell cycling proficiency, and advanced gymnastics capacity. Most solid athletes finish between 16-22 minutes; elites can push sub-15. The volume-to-skill combo elevates overall difficulty.

Benchmark Times for Angry Jackie

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 2,000 m row sets a strong aerobic tone, and the overall duration pushes cardiovascular capacity. Athletes must manage breathing and pace from the row through thrusters and gymnastics without redlining early.
• Stamina (7/10): Fifty thrusters and thirty bar muscle-ups create sustained upper-body and midline fatigue. Success requires stringing manageable sets with short rest while maintaining form under accumulating shoulder and grip burn.
• Power (6/10): Efficient thruster drive from legs to bar and dynamic hip extension on bar muscle-ups reward explosive mechanics. Power helps cycle faster and reduce total reps spent under fatigue.
• Speed (5/10): There are windows to push pace—particularly on thruster cycling and quick transitions—but over-speeding early can backfire. A steady, sustainable tempo generally beats a sprint approach.
• Strength (4/10): Thrusters at 95/65 lb require baseline barbell strength, and bar muscle-ups demand pulling/pressing strength, but there are no maximal lifts. It’s strength-endurance biased rather than 1-rep power.
• Flexibility (3/10): Front rack and overhead positions for thrusters plus arch/hollow shapes for bar muscle-ups need decent shoulder, thoracic, and hip mobility. Demands are moderate, not extreme.

Scaling Options

Scale to: 2000 m Row, 50 Thrusters (75/55 lb), 20 Bar Muscle-Up • 2000 m Row, 50 Thrusters (65/45 lb), 30 Chest-to-Bar Pull-Up • 1500 m Row, 50 Thrusters (65/45 lb), 30 Jumping Bar Muscle-Up

Scaling Explanation

Each option keeps the triplet structure and shoulder/grip stimulus while adjusting load and gymnastics difficulty so athletes can move steadily and finish near the intended time domain.

Intended Stimulus

A strong aerobic start, then a shoulder and grip gauntlet. Row with discipline, then push consistent thruster sets without grinding to failure. Finish with controlled bar muscle-up breaks to avoid blow-ups. Athletes should feel sustainably uncomfortable, with breathing under control and forearms/shoulders taxed but not completely blown.

Coach Insight

Pacing: Row at ~85–90%—smooth, not sprinting. Save your best for the barbell and rig. One tip: Break thrusters early (e.g., 10s or 8s) with short, planned rests to preserve your grip for bar muscle-ups. Avoid: Over-rowing and opening thrusters unbroken if that spikes your heart rate. Long chalk breaks on BMU kill momentum.

Benchmark Notes

Times reflect broad ability levels, from finishing near the cap to elite efforts around 13–15 minutes. Hitting L5 means steady rowing, controlled thruster sets, and confident bar muscle-ups with minimal rest. Use these targets to choose pacing and scaling that preserve continuous movement and the intended fatigue pattern.

Modality Profile

About 40% is monostructural from the 2,000 m row, which occupies a significant chunk of total time. Weightlifting (thrusters) and gymnastics (bar muscle-ups) share the remaining workload, each around 30%, reflecting the split between barbell cycling and high-skill pulling/pressing demands.

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