We’ve performed the workout “Jackie” a couple of times here at Community Fitness Club. Today Jackie is getting a jolly makeover. You will complete the same number of total repetitions as the full benchmark workout, but we will be breaking the rowing, thrusters, and pull-ups into rounds instead of completing them all at one time. I think you’ll find this version easier than the original, but try them both and find out for yourself!
If you are an experienced athlete and feel capable, please perform the following WOD:
Jolly Jackie
Experienced:
5 rounds for time:
200 meter row
10 thrusters (45lb, 35lb)
6 pull-ups
If barbells aren’t your thing or you are newer to working out, please substitute dumbbell thrusters for the barbell thrusters, and instead of pull-ups, try ring rows or one of the many other scaled options for pull-ups. A beginner’s version of Jolly Jackie could look like this:
Scaled 1:
5 rounds for time:
200 meter row
10 dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
6 ring rows
Of course, you can choose to scale in many different ways. Another way to scale today’s WOD is shown below. Choose the modifications that work best for you!
Scaled 2:
5 rounds for time:
200 meter row
10 dumbbell thrusters (15lb, 10lb)
6 jumping or banded pull-ups
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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