Many CrossFit workouts provide a significant mental and physical challenge for athletes. However, few will provide a such intense stimulus for the cardiovascular and muscular systems as Jackie.

In this article, we’ll review Jackie and outline tips for improving your performance during this WOD.

Jackie 101
Jackie makes use of a rower, a barbell, and a pull-up bar. When compared to many other CrossFit WODs, this workout involves more equipment. Therefore, you may not be able to complete this workout (at least officially) outside of a gym.

Specifically, Jackie involves a sprint row (for 1000 meters), 50 thrusters with a barbell (loaded to 45 pounds for men and 35 pounds for women), and 30 pull ups. This workout is completed for time.

On paper, Jackie might not sound too bad. But once you’ve finished your 1000 meters on the rower and realize that you still have 2/3 of the workout left to go, you might change your mind.

Let’s take a look at how to improve each component of Jackie so that you can beat your previous PRs.

1000 Meter Rows
If you don’t have much experience with rowing, you might not know whether 1000 meters is a lot or a little. Of course, whether you consider this a long distance or not is all relative. However, suffice it to say that 1000 meters can be thought of as a long sprint.

Without getting too far into the exercise physiology weeds, this rowing distance will tap into all three energy systems: ATP-PCR (the “sprint” system), glycolytic (the “long sprint” system), and oxidative (the long-distance system). Therefore, you need to train in multiple ways to maximize your ability to perform at this rowing distance.

For instance, running 40-yard sprints will rely primarily on the ATP-PCR system, performing intense shadowboxing for 1 minute will rely primarily on the glycolytic system, and biking for 10 minutes will rely on the oxidative system.

50 Thrusters
Thrusters are a total body movement that uses tons of different muscles all at once.

Specifically, you’ll use your quads, glutes, and calves for the “squat” portion. For the “press” portion, you’ll use your deltoids and triceps. Of course, you’ll also use tons of other muscles to stabilize and assist you in completing the motion.

Therefore, you should perform compound, explosive movements that utilize many different muscles to improve your performance on the thruster portion of this workout. Cleans, snatches, and similar movements are great for increasing your thruster ability.

30 Pull Ups
Pull ups are hard, no matter who you are. Doing 30 of them in a row? That’s extremely hard!

Much of the difficulty with pull ups is due to form issues. For this reason, you should seek a good coach who will help you improve your pull-ups daily!

Get Out There and Try It!
As always, you shouldn’t get too hung up on what a “good” time is for this workout. However, if you’re looking for some primary goals to shoot for:

• Elite athletes: < 6>
• Intermediate athletes: 6:30-9:30
• Newbies: 9:30-11:30

Whatever score you get on your first try, aim to do better next time. Good luck!