The Jackie workout is a classic CrossFit “Girl” WOD designed to test your full-body strength, endurance, and mental grit—all in under 10 minutes. This intense benchmark combines a 1,000-meter row, 50 barbell thrusters, and 30 pull-ups for time. Understanding Jackie is essential for anyone looking to track their fitness progress or push past personal plateaus in CrossFit.
In this guide, you’ll find exact workout standards, the latest strategy tips, official movement standards, time goals, scaling options, and why “Jackie” remains one of the most respected WODs in the sport. If you want to see how you stack up against the best—or simply survive your first attempt—read on for actionable, up-to-date advice.
What is the Jackie Workout? (Jackie Workout Overview)
The Jackie workout is one of CrossFit’s original benchmark “Girl” WODs, officially introduced in 2009. The workout is performed for time, with the following movements and standards (CrossFit.com, Swolverine):
- Row: 1,000 meters
- Thrusters: 50 reps (men: 45 lbs, women: 35 lbs; standard empty barbell)
- Pull-Ups: 30 reps
Your time starts at the beginning of the row and ends after your final pull-up.
This deceptively simple workout is a full-body challenge, demanding both aerobic capacity and high-rep muscular endurance. Jackie is often used as a benchmark to measure progress over time.
Why Jackie? The Purpose and History of This CrossFit WOD
Jackie is part of the “Girls” series—a collection of workouts designed by CrossFit founder Greg Glassman to serve as repeatable fitness benchmarks (WODprep, 2024).
Unlike longer or heavier workouts, Jackie requires athletes to pace themselves, strategize transitions, and push hard without burning out. Its purpose is to test how well you maintain speed and technique under fatigue.
- First appeared: 2009 on CrossFit.com
- Benchmark role: Great for retesting fitness every 6–12 weeks
- Common in competitions and affiliate programming
Jackie Workout Movement Standards
Row (1,000 meters)
- Start strong, but don’t max out—most top athletes row at 90–95% of their 1K PR pace (WODTimeCalculator).
- Goal: Get off the rower with enough left for thrusters.
Thrusters (50 reps, 45/35 lbs)
- Use a standard empty barbell (no added plates).
- Break into manageable sets if needed (30+20, 25+25, or sets of 10).
- Maintain full depth in squats and full lockout overhead for each rep.
Pull-Ups (30 reps)
- Any style allowed: strict, kipping, or butterfly.
- Chin must clear the bar at the top of each rep.
- Break into sets (e.g., 10-10-10 or 8-8-7-7) to avoid burnout.
Tip: Transition quickly between movements to save time.
Time Goals & How to Score Your Jackie Workout
- Elite: Sub 6:00
- Advanced: 6:30–8:00
- Intermediate: 8:00–11:00
- Beginner: 11:00–15:00
Source: WODstar, 2024
Record your time and retest regularly to track improvements.
Jackie Workout Scaling Options (How to Modify)
Jackie is accessible to all levels—simply adjust the movements, weights, or reps:
| Level | Row | Thruster Weight | Pull-Ups |
|---|---|---|---|
| Rx (Standard) | 1,000m | 45/35 lbs | 30 reps |
| Intermediate | 1,000m | 35/22 lbs | 20 reps or assisted |
| Beginner | 800m | 22/12 lbs | 15 banded or jumping |
Other scaling options:
- Reduce reps: 25 thrusters and 15 pull-ups for new athletes.
- Use bands: For assisted pull-ups.
- Jumping pull-ups: If you can’t do bodyweight pull-ups.
See the official CrossFit FAQ for more scaling suggestions.
Jackie Workout Strategy: Pacing, Tips, and Common Mistakes
1. Row Smart
- Don’t “redline” early—find a sustainable, fast pace.
- Experienced athletes can row at 1:45–2:00/500m splits; newer athletes may go slower.
2. Thrusters: Quick Sets, Minimal Rest
- Aim for big sets if possible, but break early if form falters.
- Rest with the bar in the front rack instead of dropping it.
3. Pull-Ups: Quick Breaks
- Use butterfly or kipping if efficient.
- Break into small, fast sets with minimal rest between.
Avoid:
- Going out too hard on the row.
- Taking long breaks before thrusters or pull-ups.
- Using improper form on high-rep thrusters (risk of injury).
How Often Should You Retest Jackie?
Most CrossFit coaches recommend retesting Jackie every 2–3 months. This gives you enough time to train and see measurable progress, especially if your goal is to increase work capacity and endurance.
Frequently Asked Questions About the Jackie WOD
How long does Jackie take?
Most CrossFitters finish in 7–10 minutes. Elite athletes can go sub-6:00.
Do I need special equipment?
You only need a rower, barbell, pull-up bar, and some floor space.
Can I use dumbbells for thrusters?
If a barbell isn’t available, two light dumbbells (20/15 lbs) can be substituted, but results may vary.
Is there a specific warm-up?
Yes! Try:
- 200m easy row
- 10 empty bar thrusters
- 5–10 pull-ups
- Some dynamic stretching
Conclusion
Jackie is a powerful CrossFit “Girl” benchmark that tests your endurance, mental toughness, and pacing strategy in just one WOD. Whether you’re a beginner scaling your reps or a veteran aiming for a PR, this workout will expose your strengths and weaknesses.
Start conservatively, keep your form tight, and use Jackie as a recurring measure of your fitness progress. Ready to challenge yourself? Head to your nearest CrossFit box, set up your rower, and see how you stack up today!