“Jackie”
FOR TIME
1000m Row
50 Thrusters
30 Pull-Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
Specific Warm Up
Even if you rowed a bit for your cardio at the beginning of the day, go ahead and do the Rowing Primer video. It’s good technique practice!
Then, practice 3 sets of 5 thrusters with a VERY light weight! See the notes for details on this.
Finally, go through the Pull-Up Options and when you find the one that suits you best, warm up with 3 sets of 5 fast reps.
Workout of the Day
“Jackie”
FOR TIME:
1000m Row
50 Thrusters
30 Pull Ups
Workout Notes
Ah! One of my all time favorite workouts! Also, shout out to PPF’s own Jackie T., whom I always think of when I see this workout pop up. Happy Jackie Day!
This workout is supposed to be fast and light. Very fast and very light! The Row should take somewhere in the ballpark of 4min. The Thrusters are meant to be done with an EMPTY barbell, meaning somewhere around 35-45lbs max. The painful goal on the Thrusters is to try to do all 50 without stopping. Yikes. Yeah I know. So lighter is better!
The pull ups (or pull up subs) should be in the same vein. Think 30 in a row or 3 sets of 10 at the most. If it’s going to take you 5-10min to get through the 30 pull ups, you are doing the wrong workout!
This is a one rounder, so try to make it a blur of a 6-10min endeavor. Full Ham Sandwich here!
Row Modifications
The rowing should be around 4 minutes or less. If it’s going to take you closer to 5 minutes, use a different distance or just go as hard as you can for 4 minutes! You can also use the equivalent chart in the Cardio Resources Page to find other options or make your own!
Thruster Modifications
Again, we are shooting for light and obnoxiously fast on this one. Do NOT use more than a total of 50lbs (...George.) If anything, this is a great day to crush it with just a broom stick/PVC pipe! If the squat part of the Thruster is not happening for you, for with a Push Press only. If the overhead part is what’s giving you trouble, go with a Front Squat only.
Pull Up Modifications
This workout is meant to be done with Kipping Pull ups. If you are using strict pull ups, cut the number in half and just do 15 reps. If you can swing it, (GET IT?) this would be a great day forJumping Pull Ups, found in the Pull Up Video. If you can’t get any of those going for you, our trusty friends the Bodyweight Row or the Bent Over Row will do just fine.
Optional Accessory Work
Accumulate 50-100 bodyweight-only Lunges, partitioning as desired.
Cool Down
1-2min of Child’s Pose
As much Legs Up The Wall as you want!
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