21.12.09

PARTNER LONG JACKIE

INTENDED STIMULUS

15:00 – 20:00 cap

Advanced scores <15:00

Adjust row distances to finish each distance in less than 5:00, 3:30, 2:30 respectively.

Perform 10+ reps in a row on the thrusters.

Perform 5+ reps in a row on the pull-ups or scale.

RX

For Time:
Partner Option:
Partner A: Row 1000/900m
Partner B: 50 Thrusters, 30 Pull-ups (45/33#)
– Partners switch after both Partners finish.
Partner A: Row 750/675m
Partner B: 25 Thrusters, 15 Pull-ups
– Partners switch after both Partners finish.
Partner A: Row 500/450m
Partner B: 15 Thrusters, 9 Pull-ups
– Partners switch after both Partners finish.

LEVEL 2

For Time:
Partner Option:
Partner A: Row 900/800m
Partner B: 50 Thrusters, 30 Pull-ups (33/25#)
– Partners switch after both Partners finish.
Partner A: Row 700/600m
Partner B: 25 Thrusters, 15 Pull-ups
– Partners switch after both Partners finish.
Partner A: Row 500/400m
Partner B: 15 Thrusters, 9 Pull-ups
– Partners switch after both Partners finish

LEVEL 1

For Time:
Partner A: Row 750/600m
Partner B: 50 Thrusters, 30 Ring Rows (25/15#)
– Partners switch after both Partners finish.
Partner A: Row 500/400m
Partner B: 25 Thrusters, 20 Ring Rows
– Partners switch after both Partners finish.
Partner A: Row 250/200m
Partner B: 15 Thrusters, 10 Ring Rows
– Partners switch after both Partners finish

SKILL WORK

4 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.

STRETCHING

Accumulate:
1:00 Banded Lat Stretch / Side

WHITE BOARD BRIEF

Target | 18:00

“Long Jackie” tests your overall stamina and endurance. It is important that you don’t start out at an unsustainable pace. In order to best test your endurance ability you want to start off at the fastest that you feel like you can maintain throughout the entire workout.

Make sure you can finish the 1000/750/500m row in less than 5:00/3:30/2:30 respectively. We will perform a single 250/200m test in the warm-up to help athletes scale properly.

Use a pull-up option that allows you to perform 5+ reps in a row throughout the entire workout.
Use a thruster rep scheme or weight that allows you to finish each set of thrusters in 3-5 sets.

In line with our December testing focus, we will use this workout to evaluate our overall conditioning, and before the workout, we will test our strict gymnastics strength with a strict pull-up test.

Challenge Advanced and Rx’d athletes use a gymnastics kipping pull-up in place of the butterfly.