BenchmarksBenchmark · The Girls
Jackie
Row, thrusters, pull-ups: a sprint that feels longer than it looks.
For Time
Format
6–14 min
Typical time
Stimulus & strategy
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 men / 16 kg 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.
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