Sweatlas — Your Hybrid Training Map

Jackie

Row, thrusters, pull-ups — a sprint that feels longer than it looks.

The workout (For Time)

  • 1000 m Row
  • 50 Thrusters — 20 kg (45 lb) / 16 kg (35 lb)
  • 30 Pull-ups

Estimated time: 6–14 min. Jackie is a fast, lungs-first triplet where the light thruster bar tempts you to go unbroken — and you probably should. Pace the row so you arrive with legs intact, then hang on through fifty thrusters before your grip is tested one last time on the bar. It's short enough to hurt the whole way through.

Standards

  • Thruster Rx: 20 kg (45 lb) men / 16 kg (35 lb) women — an empty or lightly loaded barbell
  • Thruster: full squat below parallel into full overhead lockout in one motion
  • Pull-up: chin over bar, arms fully extended at the bottom
  • Row 1000 m before moving to the barbell

Scaling

  • Shorten the row to 750 m or reduce thrusters to 35 reps
  • Band-assisted pull-ups or ring rows
  • Drop thruster load to keep sets unbroken

Coaching tips

  • Row at a strong-but-controlled pace — don't spike your heart rate before the bar.
  • The thrusters are light; aim to go unbroken or break just once.
  • Get to the bar with a plan for the pull-ups — small, quick sets beat a long hang.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.