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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 4 Back Squats. In Part 2 Athletes will complete a 1,000/800 Meter Row, then perform 50 Thrusters, then 150 Double Unders, then the same back after the Double Unders. Another 50 Thrusters and finish with the same 1,000/800 Meter Row they started with.

STIMULUS:”Jumpin Jackie” is a Sprint Threshold workout.

STRATEGY: On the Rower, 1,000/800 Meters should take 4:30 or less. 50 Thrusters with an empty barbell should be completed in 2:30 or less. 150 Double Unders should take 3:00 or less.

SCALING: Choose distances/reps that make the above time goals doable. 50 Thrusters should be complete in 3 sets or less.

SCORING: In Part 1 Score is the minimum of weights lifted in the working sets, we want to incentivize athletes to use a challenging weight across all 5 working sets. For Part 2 the Score is the time it takes to complete the workout.

EFFICIENCY TIPS

-Only on the Double Unders once, Approach them knowing youre right back to a big set of thrusters.

-Don’t underestimate an empty barbell.

STRENGTH

Back Squat (LOWEST WEIGHT)

WOD

Jumping Jackie (Time)

“JUMPING JACKIE”

For Time:

1,000/800 Meter Row

50 Thrusters

150 Double Unders (225s)

50 Thrusters

1,000/800 Meter Row

20 min Time Cap

Subs-55/40 Cal Bike or 800m Run

RX+-Same as RX

RX-45/35#

50-59-35/25#

60+-25/15#, 150 Singles

Basics-400m Row, 25 15# 100 Jump Ropes