Jackie

Benchmark WOD · For time · time cap 15 min

A chipper of rowing, thrusters and pull-ups done once: pacing the row so the thrusters do not fall apart.

RX (kg)

1000 m row 50 thrusters 20/15 kg 30 pull-ups

1000 m row 50 thrusters 45/35 lb 30 pull-ups

1000 m row 50 thrusters 15/10 kg (35/25 lb) 30 jumping or banded pull-ups

750 m row 35 thrusters with an empty bar or dumbbells 20 ring rows

A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.