Jackie
A three-movement chipper: row, thrusters, and pull-ups. Tests pacing strategy and transitions.
- Format
- For Time
- Time cap
- 15 mins
- Level
- intermediate
For Time
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Open in FizJackie is a for time workout by Fiz, built from 3 movements, with a 15 mins cap. It is set at intermediate level.
About Jackie
Jackie is a thousand-metre row, fifty thrusters at a light barbell and thirty pull-ups. It is the classic three-part chipper: one long aerobic piece, one barbell grind and one gymnastics finish, done exactly once each. There are no rounds, so every decision you make is final.
The row is a pacing trap
Almost everyone rows this too hard. A thousand metres is short enough to attack and long enough that attacking it will cost you the thrusters, and the meters you gain are worth a fraction of what a blown first set of thrusters costs. Row it at a pace you could hold for two thousand metres, not one, and come off the machine able to walk to the bar and pick it up immediately rather than standing over it for twenty seconds gathering yourself.
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Fifty thrusters is the workout
The barbell is deliberately light — light enough that fifty unbroken is genuinely possible for a strong athlete, which is why so many people try it and blow up at rep thirty-five. The thruster is a front squat into a press, so it hits the same legs the row just drained and the same shoulders the pull-ups are about to need. Plan two or three quick breaks rather than one long one, and keep the elbows up on the way out of the squat. Then the pull-ups arrive with your shoulders already cooked; break them small from the very first set and you will finish faster than the athlete who went for fifteen and got nine.
What's a good Jackie time
Under six minutes is a strong Jackie and elite athletes go under five. Six to nine is a good competitive time and nine to thirteen is a solid result for a consistent athlete inside the cap. Because the three pieces are so distinct, your splits are a genuine diagnostic: if the row is your best segment and the thrusters cost you three minutes, you have a barbell cycling problem, not an engine problem.