Description of the Jackie WOD

Complete the following for time:

Goal Times for the Jackie WOD

WodStar RX Goal Times

  • Elite: Sub 6:30
  • Level 3 6:30-8:00
  • Level 2 8:00-11:00
  • Level 1 11:00-15:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Jackie WOD

  • Manage the Row! If not properly paced, the rest of the workout will suffer.
  • Rest at 25 reps on the thrusters if need be, and 15 reps on the pull-ups, otherwise try and maintain an unbreakable pace.
  • Click on our movement links below to view movement demos and points of performance.

Scales for the Jackie WOD



  • Reduce distance to 500 meters


  • Reduce weight to a weight you can do efficiently for 25 unbroken reps


  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Reduce row to 500 meters, reduce thrusters to 25 reps, and reduce pull-ups to 15 reps
  • Apply 15:00 time cap