WOD: Pushups + Empanadas — Monday, May 4, 2026
Monday, May 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 9min AMRAP 6 Scap Pushups 6 Post Squats 6 Scap Pullups 12 Plank Shoulder Taps 6 Plate Squats :12sec Hanging Tuck Hold
H/R Pushups 2-4-6 Pushups 2 x 6
Score type: Not Scored
Pushups
10min EMOM 10 Reps
Score type: Checkbox
Prep
4 Rounds 4 Wall Balls 1-2-3-4 Knees to Elbow
Score type: Not Scored
Empanadas
6 Rounds 20 Wall Balls 15 Knees to Elbow
What Makes This Workout Effective
Today’s session pairs a dedicated pushing skill block with a high-rep conditioning piece. The Pushups EMOM builds pressing endurance under a consistent work-rest ratio — 10 reps at the top of every minute for 10 minutes trains the body to recover fast and repeat. Empanadas follows with Wall Balls and Knees to Elbow across 6 rounds, stacking midline demand on top of a fatigued upper body. The combination makes this one of those sessions that looks simple on paper and earns your respect by round four.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 10 push-ups each minute for 10 min; 20 Wall Balls (20/14lbs); 15 Knees to Elbow |
| Intermediate | 7 push-ups per minute; Wall Balls at 14/10lbs; hanging knee raises instead of K2E |
| Beginner | Push-ups from knees; Wall Balls at 10lbs or reduce to 12 reps; lying leg raises |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136