What is a good time for Angry Jackie?

Good times for Angry Jackie depend on your fitness level: Elite athletes finish under 23:45, advanced athletes target 23:45-21:16, intermediate athletes aim for 21:16-18:01, and beginners should focus on proper form over 18:01.

What is considered a good Angry Jackie time?

A good Angry Jackie time for most CrossFit athletes is between 21:16-18:01 (intermediate level). Elite times are under 23:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Angry Jackie?

Your Angry Jackie pace should match your fitness level. Beginners should aim to finish around 18:01 with good form, while advanced athletes can target 23:45-21:16. Always prioritize proper movement over speed.

How do I scale Angry Jackie?

Angry 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 Angry Jackie work?

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

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AI-powered WOD Insights

Workout Description

For Time 2000 meter Row 50 Thrusters (95/65 lb) 30 Bar Muscle-Ups

Why This Workout Is Very Hard

A triplet combining a long row, moderate thrusters, and high-skill bar muscle-ups. Tests rowing endurance, strength endurance, and gymnastics capacity.

Benchmark Times for Angry Jackie

Elite: <23:45
Advanced: 23:45-21:16
Intermediate: 21:16-18:01
Beginner: >18:01

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 2000m row followed by thrusters and bar muscle-ups creates a significant and varied endurance challenge, testing recovery between modalities.
Stamina (8/10): Muscular stamina is heavily tested during the row, then immediately challenged by 50 thrusters and 30 bar muscle-ups under fatigue.
Strength (7/10): Thrusters at 95/65 lbs for 50 reps require good strength-endurance; bar muscle-ups demand significant upper body pulling and pushing strength.
Power (7/10): Thrusters are an explosive movement, and bar muscle-ups require a powerful kip and transition over the bar.
Flexibility (5/10): Good front rack mobility for thrusters and shoulder/thoracic mobility for efficient bar muscle-ups are important.
Speed (5/10): Pacing the row effectively, then cycling thrusters and bar muscle-ups efficiently without excessive rest is key.

Modality Profile

A variation of 'Jackie' that adds a gymnastics component (Chest-to-bar Pull-ups) to the monostructural (Row) and weightlifting (Thrusters) elements. A balanced test.

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These WODs similar to Angry Jackie share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A 2000m row followed by thrusters and bar muscle-ups creates a significant and varied endurance challenge, testing recovery between modalities.
Stamina	8/10	Muscular stamina is heavily tested during the row, then immediately challenged by 50 thrusters and 30 bar muscle-ups under fatigue.
Strength	7/10	Thrusters at 95/65 lbs for 50 reps require good strength-endurance; bar muscle-ups demand significant upper body pulling and pushing strength.
Flexibility	5/10	Good front rack mobility for thrusters and shoulder/thoracic mobility for efficient bar muscle-ups are important.
Power	7/10	Thrusters are an explosive movement, and bar muscle-ups require a powerful kip and transition over the bar.
Speed	5/10	Pacing the row effectively, then cycling thrusters and bar muscle-ups efficiently without excessive rest is key.

Angry Jackie

For Time Triplet

For Time 2000 meter Row 50 Thrusters (95/65 lb) 30 Bar Muscle-Ups

12 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

13:01Elite

19:01Target

23:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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