What is a good time for Running Jackie?

Good times for Running Jackie depend on your fitness level: Elite athletes finish under 14:01, advanced athletes target 14:01-12:31, intermediate athletes aim for 12:31-10:31, and beginners should focus on proper form over 10:31.

What is considered a good Running Jackie time?

A good Running Jackie time for most CrossFit athletes is between 12:31-10:31 (intermediate level). Elite times are under 14:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Running Jackie?

Your Running Jackie pace should match your fitness level. Beginners should aim to finish around 10:31 with good form, while advanced athletes can target 14:01-12:31. Always prioritize proper movement over speed.

How do I scale Running Jackie?

Running Jackie can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Running Jackie work?

Running Jackie is a full-body workout that develops multiple fitness domains.

Running Jackie WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): For time: 800m run, 50 thrusters (45/35 lb barbell), 30 pull-ups. This variation of 'Jackie' replaces the 1000m row with an 800m run, maintaining a strong cardiovascular test combined with light barbell cycling and gymnastics.

Speed (7/10): This WOD is a sprint. A fast 800m run followed by quick, efficient cycling of thrusters and pull-ups with minimal rest is crucial for a good time.

Stamina (6/10): Performing 50 light thrusters and 30 pull-ups after an 800m run tests leg/shoulder stamina (thrusters) and pulling/grip stamina (pull-ups) under cardiovascular fatigue.

Power (5/10): Thrusters are an explosive movement, even with a light bar. Kipping pull-ups also utilize power. The WOD tests the ability to maintain power output after a run.

Flexibility (3/10): Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups. Basic running mobility.

Strength (2/10): Thrusters with an empty barbell (45/35 lb) are very light, focusing on movement pattern endurance. Pull-ups test relative bodyweight strength endurance.

Attribute	Score	Explanation
Endurance	7/10	For time: 800m run, 50 thrusters (45/35 lb barbell), 30 pull-ups. This variation of 'Jackie' replaces the 1000m row with an 800m run, maintaining a strong cardiovascular test combined with light barbell cycling and gymnastics.
Stamina	6/10	Performing 50 light thrusters and 30 pull-ups after an 800m run tests leg/shoulder stamina (thrusters) and pulling/grip stamina (pull-ups) under cardiovascular fatigue.
Strength	2/10	Thrusters with an empty barbell (45/35 lb) are very light, focusing on movement pattern endurance. Pull-ups test relative bodyweight strength endurance.
Flexibility	3/10	Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups. Basic running mobility.
Power	5/10	Thrusters are an explosive movement, even with a light bar. Kipping pull-ups also utilize power. The WOD tests the ability to maintain power output after a run.
Speed	7/10	This WOD is a sprint. A fast 800m run followed by quick, efficient cycling of thrusters and pull-ups with minimal rest is crucial for a good time.

Attribute

Score

Explanation

Endurance

7/10

For time: 800m run, 50 thrusters (45/35 lb barbell), 30 pull-ups. This variation of 'Jackie' replaces the 1000m row with an 800m run, maintaining a strong cardiovascular test combined with light barbell cycling and gymnastics.

Stamina

6/10

Performing 50 light thrusters and 30 pull-ups after an 800m run tests leg/shoulder stamina (thrusters) and pulling/grip stamina (pull-ups) under cardiovascular fatigue.

Strength

2/10

Thrusters with an empty barbell (45/35 lb) are very light, focusing on movement pattern endurance. Pull-ups test relative bodyweight strength endurance.

Flexibility

3/10

Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups. Basic running mobility.

Power

5/10

Thrusters are an explosive movement, even with a light bar. Kipping pull-ups also utilize power. The WOD tests the ability to maintain power output after a run.

Speed

7/10

This WOD is a sprint. A fast 800m run followed by quick, efficient cycling of thrusters and pull-ups with minimal rest is crucial for a good time.

For Time 800 meter Run 50 Thrusters (45/35 lb barbell) 30 Pull-Ups

92 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

7:31Elite

11:16Target

14:01Time Cap

PRzilla

Workout Description

Why This Workout Is Medium

Benchmark Times for Running Jackie

Training Focus

Modality Profile

Training Profile

Running Jackie

Training Profile

Performance Levels