What is a good time for Jackie?

Good times for Jackie depend on your fitness level: Elite athletes finish under 13:45, advanced athletes target 13:45-11:15, intermediate athletes aim for 11:15-9:00, and beginners should focus on proper form over 9:00.

What is considered a good Jackie time?

A good Jackie time for most CrossFit athletes is between 11:15-9:00 (intermediate level). Elite times are under 13:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Jackie?

Your Jackie pace should match your fitness level. Beginners should aim to finish around 9:00 with good form, while advanced athletes can target 13:45-11:15. Always prioritize proper movement over speed.

How do I scale Jackie?

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 Jackie work?

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

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AI-powered WOD Insights

Workout Description

1000 meter Row 50 Thrusters (45/35 lb) 30 Pull-Ups

Why This Workout Is Medium

Girl WOD (Triplet). Row, light thrusters (45lb), pull-ups. Classic conditioning test.

Benchmark Times for Jackie

Elite: <13:45
Advanced: 13:45-11:15
Intermediate: 11:15-9:00
Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Jackie is a test of speed and efficiency. A fast row, quick transitions, and rapid cycling of thrusters and pull-ups are crucial for a good score.
Endurance (7/10): A classic CrossFit benchmark WOD that is a sprint, testing cardiovascular capacity and the ability to sustain high power output over a short to moderate duration (typically 5-10 minutes for proficient athletes).
Power (7/10): Thrusters are an explosive hip-drive and press movement. Rowing for 1000m at speed requires significant power output. Kipping pull-ups also utilize power.
Stamina (6/10): 50 thrusters with a 45/35 lb bar and 30 pull-ups test muscular endurance in the shoulders, legs, and pulling muscles under fatigue from the row.
Strength (3/10): The 45/35 lb barbell for thrusters is very light, emphasizing speed and metabolic conditioning over raw strength. 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 and rowing.

Modality Profile

A classic triplet combining one movement from each modality: Row (M), Thruster (W), and Pull-up (G). The stimulus is evenly distributed.

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A classic CrossFit benchmark WOD that is a sprint, testing cardiovascular capacity and the ability to sustain high power output over a short to moderate duration (typically 5-10 minutes for proficient athletes).
Stamina	6/10	50 thrusters with a 45/35 lb bar and 30 pull-ups test muscular endurance in the shoulders, legs, and pulling muscles under fatigue from the row.
Strength	3/10	The 45/35 lb barbell for thrusters is very light, emphasizing speed and metabolic conditioning over raw strength. 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 and rowing.
Power	7/10	Thrusters are an explosive hip-drive and press movement. Rowing for 1000m at speed requires significant power output. Kipping pull-ups also utilize power.
Speed	8/10	Jackie is a test of speed and efficiency. A fast row, quick transitions, and rapid cycling of thrusters and pull-ups are crucial for a good score.