Workout Description

Why This Workout Is Medium

Jackie blends a substantial 1000m row with high-rep, light thrusters and a moderate set of pull-ups. Movement complexity is basic, loading is light, but the volume and grip demand are significant. Most athletes finish between 7–12 minutes. The challenge is sustaining pace and managing grip while minimizing breaks—demanding but accessible for a wide range of fitness levels.

Benchmark Times for Jackie

• Elite: <6:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep light thrusters and 30 pull-ups tax local muscular endurance of legs, shoulders, and grip. Success hinges on cycling manageable sets without long breaks.
• Speed (7/10): Fast transitions and brisk cycling matter. Athletes who maintain higher cadence on thrusters and efficient, consistent pull-up rhythm gain significant time.
• Endurance (7/10): The 1000m row and continuous pace across movements demand solid aerobic capacity, but the overall duration is short to moderate rather than long, rewarding sustainable, steady breathing under fatigue.
• Power (4/10): There’s some explosive demand in driving thrusters from the squat and powerful pulls on the rower, but it’s secondary to sustained output.
• Flexibility (3/10): Requires adequate front rack and overhead mobility for thrusters and shoulder flexion for pull-ups, but no extreme range-of-motion or specialty positions.
• Strength (2/10): Loads are light and do not require maximal force production. Strength is not the limiter; it’s more about moving submaximal weight repeatedly under fatigue.

Movements

• Row
• Thruster
• Pull-Up

Scaling Options

Scale to: 800m Row + 40 Thrusters (35/25 lb) + 30 Banded Pull-Ups • 750m Row + 50 Thrusters (empty bar) + 30 Ring Rows • 1000m Row + 50 Thrusters (45/35 lb) + 30 Jumping Pull-Ups

Scaling Explanation

These options keep the stimulus—sustained pace, light barbell cycling, and manageable pulling—by adjusting distance, load, and pull-up difficulty so you can move fast with limited breaks.

Intended Stimulus

Fast aerobic start leading into high-cadence barbell work and a grippy gymnastics finish. You should breathe hard but keep moving with minimal breaks. Row smooth and purposeful, take big thruster sets, and hold steady pull-up sets without redlining early. Aim for controlled urgency from start to finish, finishing spent but not blown up midway.

Coach Insight

Row at a pace you can step off and start thrusters immediately—think strong but conversational breathing, not a sprint. Your money move is the thruster: plan big sets (unbroken or one break). Clean hand position and steady cadence beat grinding singles. Don’t death-sprint the row, overgrip the bar, or turn pull-ups into tiny, panicked reps. Breathe, shake out briefly, then go.

Benchmark Notes

Times reflect a broad ability range. Around L5 (≈11:00), expect a steady row, one to two breaks on thrusters, and small pull-up sets. Faster tiers require an assertive row, unbroken or near-unbroken thrusters, and efficient pull-ups with minimal rest and quick transitions.

Modality Profile

Approximately 40% monostructural from the 1000m row, 35% weightlifting from 50 light thrusters, and 25% gymnastics from 30 pull-ups. Most time is spent on the row and thrusters, with a shorter but high-tension pull-up finish that taxes grip and breathing.

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