Workout of the Day


1000m Row
50 Empty Bar Thrusters
30 Pull Ups

WODprep Strategy Top Tips:

Rowing (1000m):

The rowing portion of Jackie is your opportunity to set the pace for the workout. Since it’s a relatively long row, you’ll want to find a sustainable pace that allows you to transition into the thrusters without feeling too fatigued. Here’s a strategy for the row:

  • Start with a strong and powerful pull to get the flywheel moving, then settle into a consistent rhythm.
  • Aim to maintain a stroke rate of around 24-28 strokes per minute.
  • Focus on breathing and stay relaxed to avoid burning out.
  • Try to finish the 1000m row in around 3-4 minutes, depending on your fitness level.

Empty Bar Thrusters (50 reps):

After the row, it’s time for the thrusters. These are light but can become taxing, especially after the row. Here’s how to approach the thrusters:

  • Break the thrusters into manageable sets from the beginning to avoid early fatigue. A good approach could be 10 sets of 5 reps, resting briefly between sets.
  • Keep a tight core and use your hips and legs to drive the barbell overhead.
  • Maintain a steady pace and avoid going to failure. Consistency is key.

Pull-Ups (30 reps):

The pull-ups will be challenging after the row and thrusters. Here’s how to approach the pull-ups:

  • If you’re proficient in kipping, use it to conserve energy. If not, use strict pull-ups, but maintain a steady rhythm.
  • Break the pull-ups into manageable sets, aiming for small, consistent sets with short rests in between.
  • Focus on your breathing and avoid burning out early.

Looking to get MORE from your rowing with every stroke? Check out the video below:

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