Jackie
1,000 m Row, 50 Thrusters & 30 Pull-Ups
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The workout (Rx)
Cap 15:00For time
- 1,000 m row
- 50 thrusters 45/35 lb, 20/15 kg
- 30 pull-ups
| Rx load | Men | Women |
|---|---|---|
| Thruster barbell | 45 lb (20 kg) | 35 lb (15 kg) |
Scaling Jackie
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 1,000 m row 50 thrusters (35/25 lb, 15/10 kg) 30 jumping pull-ups or ring rows
Beginner
For time: 500 m row 30 thrusters with a PVC pipe or light dumbbells 20 ring rows
Jackie times by level
| Level | Typical time |
|---|---|
| Beginner | Over 11:00 |
| Intermediate | 8:30–11:00 |
| Advanced | 7:00–8:30 |
| Elite | Under 7:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Jackie.
About Jackie
Jackie is one of the "Girls" benchmark workouts. It's a three-part chipper: a hard row, a long set of light thrusters and a set of pull-ups, each done once, in order.
The empty barbell keeps the thrusters light, so Jackie is mostly a test of how hard you can row and still keep moving.
Tips for Jackie
- Row hard but not all-out. Leaving the rower gasping makes 50 thrusters very long.
- Aim for big sets on the thrusters, such as 20, 15 and 15, with quick rests.
- Break the pull-ups before your grip fails, for example 10, 10 and 10.
Jackie questions
What is the Jackie workout?
Jackie is a 1,000 m row, 50 thrusters and 30 pull-ups, for time. The Rx thruster load is an empty barbell: 45 lb (20 kg) for men and 35 lb (15 kg) for women.
What is a good Jackie time?
Under 8:30 at Rx is a strong time and under 7:00 is elite. Most beginners finish in 11 minutes or more.
How do I scale Jackie?
Use a lighter bar or dumbbells for the thrusters and swap pull-ups for jumping pull-ups or ring rows. A beginner version halves the row to 500 m and trims the reps.
Who's fastest at Jackie?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.