Workout Description

Why This Workout Is Hard

This is essentially two back-to-back benchmark workouts with no rest between. The first Jackie creates significant fatigue in shoulders, grip, and legs from thrusters and pull-ups. Starting the second round immediately compounds this fatigue dramatically. The 1K run provides minimal recovery for upper body, then athletes face 50 more thrusters and 30 pull-ups with pre-fatigued grip and shoulders. The cumulative volume and continuous nature elevates this well beyond a single Jackie.

Benchmark Times for JACKIE SQUARED?!?

• Elite: <5:40
• Advanced: 6:00-6:30
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty thrusters and thirty pull-ups demand exceptional muscular endurance, especially with pre-fatigue from the cardio component creating compound stamina challenges.
• Endurance (8/10): The 1K row/run combined with high-rep thrusters and pull-ups creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (7/10): Fast transitions between movements and maintaining high cycling rates on thrusters and pull-ups are crucial for competitive times.
• Strength (4/10): Moderate barbell load on thrusters plus bodyweight pull-ups require decent strength but emphasize strength-endurance over maximal force production.
• Flexibility (3/10): Thrusters demand good overhead and hip mobility, while pull-ups require shoulder flexibility, but nothing extreme for most athletes.
• Power (3/10): Thrusters have some explosive hip drive component, but the high volume and fatigue state limit true power expression throughout.

Movements

• Row
• Thruster
• Pull-Up
• Run

Benchmark Notes

This workout is a variation of the classic Jackie benchmark, but with two versions: one with 1K row and one with 1K run. I'll analyze both and provide benchmarks based on the rowing version since it's the original Jackie format. The classic Jackie anchor shows L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec for males. Movement breakdown: 1000m row takes 195-270 sec fresh, 50 thrusters (45 lbs) take 100-150 sec with fatigue from rowing (+20% grip interference), 30 pull-ups take 30-60 sec with significant fatigue from thrusters (+30% upper body fatigue). Total transitions add 10-15 sec. For elite athletes: 210 sec row + 110 sec thrusters + 35 sec pull-ups + 10 sec transitions = 365 sec, but the Jackie anchor shows 310-340 sec range, indicating more efficient pacing and transitions than my calculation. I'll use the established Jackie anchor as the primary reference. The running version would be approximately 30-45 seconds faster due to running being quicker than rowing for most athletes. Final targets - L10: 340 sec, L5: 450 sec, L1: 720 sec.

Modality Profile

4 movements total: Row and Run are monostructural (50%), Pull-Up is gymnastics (25%), and Thruster is weightlifting (25%)