Jackie
The Girls
Workout description
For Time: - 1,000 Meter Row - 50 Thrusters - 30 Pull-Ups Male: 45lbs Female: 35lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar, Row Erg
Barbells
Cooldown:
5
min
Modality:
Endurance, Weightlifting, Gymnastics
Coaching notes
This workout starts with a 1,000-meter row, designed to elevate your heart rate and warm up your muscles for the challenge ahead. After the row, move into 50 thrusters, focusing on a fluid movement from the squat to the overhead press—engage your legs and core for maximum power. Next, tackle 30 pull-ups, ensuring a full range of motion to build upper body strength effectively.
Jackie
The Girls
Workout description
For Time: - 1,000 Meter Row - 50 Thrusters - 30 Pull-Ups Male: 45lbs Female: 35lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar, Row Erg
Cooldown:
5
min
Modality:
Endurance, Weightlifting, Gymnastics
Coaching notes
This workout starts with a 1,000-meter row, designed to elevate your heart rate and warm up your muscles for the challenge ahead. After the row, move into 50 thrusters, focusing on a fluid movement from the squat to the overhead press—engage your legs and core for maximum power. Next, tackle 30 pull-ups, ensuring a full range of motion to build upper body strength effectively.