800 m Run
50 Burpee to Air Squat
50 Plank toe-taps

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 fast feet.
Burpee to Air Squat: Perform a burpee to every second air squat, so the total burpees would be 25. Scale this further to a kick-back.
Plank Toe-tap: Modify to aplank shoulder tap instead.

WOD Goal

We wanted to keep the intensity high for those first two movements especially. 50 burpees + 50 squats is going to be challenging to say the least. The timing should still be similar in the end however.

The same applies for being slightly conservative on the run, then continue to pace yourself through the burpee air squats. Your shoulders will be fatigued going into the plank toe-taps, so this most likely will prevent you from going unbroken there. You can still be done relatively quickly though, shooting for around 10-13 minute finish time.

800 m Run
50 DB Thrusters (40/25 lb.)
50 DB Alt. Plank Rows

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 double-unders/fast feet.
DB Thrusters: Use one dumbbell if needed.
DB Plank Rows: Modify to a standing bent over row with knee support on an object if needed.

WOD Goal

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.

The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.
* The same goes for the run.

Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.
The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

The stimulus will be very similar today, despite the change in two movements. Lungs and legs will be working the hardest. Depending on your dumbbell loading, your weight may be a little heavier than prescribed. Either, drop some reps, go to one dumbbell, or just do it anyway 😉

Time to complete the workout

Scaling

Row: Modify to a 1 k run if needed.
Thrusters: Scale to 30 reps.
Pull-ups: Scale to ring rows, then, to jumping pull-ups.

WOD Goal
To kick off the first full week of May we have a classic girl workout for you. Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly! It is a sprint, with the intensity emphasis placed on people’s strengths. For some that is a fast row and others that means a fast thruster/pull-up combo.
For most people this is a 10-15 minute workout, but world class athletes have been able to get it done sub 6 minutes! That is a lot of work output in such a short time!

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.
The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.

* The same goes for the run.
Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.

The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.