For TimeMetconBenchmark09:00
JACKIE
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
09:00
For Time:
1 kmRow
50Thruster
↳ 45/35 lbs (20/16 kg)
30Pull-Up
Original WOD
For Time: 1,000m Row 50 Thrusters (45/35 lbs) 30 Pull-Ups
Coaching Tips
Strategy
- 1Pace yourself on the Row; start steady and maintain a consistent stroke rate to avoid early fatigue.
- 2Break the Thrusters into manageable sets (e.g., 10s or 15s) to maintain intensity and form throughout the 50 reps.
- 3On the Pull-Ups, if necessary, use a band for assistance or switch to jumping Pull-Ups to maintain momentum and minimize rest time.
- 4Focus on your breathing and rhythm, especially during the Row; use the pull to set your core for the Thrusters.
- 5Transition quickly between movements, setting up equipment before you finish the previous exercise.
Safety Considerations
Technical Focus
Monitor the form on the Thruster and Pull-Ups to avoid strain on the shoulders and lower back.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- 5 per arm Shoulder Stretch(Focus on the shoulders and lats.)
- 5 per leg Hip Flexor Stretch(Open up the hips for better Thruster depth.)
- 5 per wrist Wrist Flexor Stretch(Prepare wrists for the Thruster positioning.)
Activation:
2 rounds- 10 Light Thruster(Use a lighter barbell or a PVC pipe.)
- 5 Pull-Up Holds(Hold at the top position for 1-2 seconds.)
- 10 Air Squat(Focus on depth and keeping the chest up.)
Scaling Options
Intermediate
Reduce weight for Thrusters and use jumping Pull-Ups if necessary.
- 1
thruster
Weight: 35/25 lbs (15.9/11.3 kg)
- 2
pull up
Jumping Pull-Ups
Scaled
Reduce weight further and adjust movements to assist with form and intensity.
- 1
thruster
Weight: 25/15 lbs (11.3/6.8 kg)
- 2
pull up
Banded Pull-Ups