Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 35 lb ♂ 45 lb
If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.
Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 22 lb ♂ 35 lb
Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups
♀ 12 lb ♂ 22 lb