Average Scores by Level
Jackie tests aerobic power on the rower, then transitions to high-rep thrusters and pull-ups. The 45 lb thruster weight is light enough that the limiting factor becomes pure endurance.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 20+ min | Banded pull-ups, pace row |
| Intermediate | 12–20 min | Rx, broken thrusters |
| Advanced | 8–12 min | Fast row, sets of 10+ |
| Elite | Sub 8 min | Sprint row, unbroken sets |
Scaling Options
The thruster weight is intentionally light — don't scale it unless you're brand new to the movement. Scale pull-ups to ring rows. Pace the row around 1:45-2:00/500m rather than sprinting and dying on the thrusters.
Strategy Tips
A 2:00 row pace gives you a ~4:00 row split — leave enough in the tank. The 50 thrusters at 45 lb should be sets of 10-15. Pull-ups: sets of 5-10 with minimal rest.
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