WOD: Tortas — Thursday, May 7, 2026
Thursday, May 7, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP :20sec Machine :10sec Dip Support :20sec Machine :10sec Bar Hang :20sec Machine 5 Tricep Up-Downs :20sec Machine 5 Ring Rows
Score type: Not Scored
Prep
2 Rounds 250/200m Row 2 x 2 Ring Dips 200m Run 2 x 2 Pullups
Score type: Not Scored
Tortas
24min EMOM
- 250/200 Row
- 12 Ring Dips
- 200m Run
- 12 Pullups
Score type: Checkbox
What Makes This Workout Effective
Tortas is a 24-minute EMOM built around four stations — rowing, ring dips, running, and pull-ups — cycling continuously for six full rounds. Every minute has a job: monostructural conditioning, upper body push, monostructural conditioning again, then upper body pull. The pattern is deliberate.
The rowing and running give your upper body a chance to recover between the gymnastics movements. The ring dips and pull-ups force you to manage shoulder and grip fatigue under accumulating aerobic stress. By round four or five, you’re not just managing the movements — you’re managing yourself.
This is one of those workouts that rewards pacing early. Coaches at MYO program this stimulus to build work capacity across a sustained time domain, not to crush you in the first ten minutes.
Scaling Options
| Level | Row | Ring Dips | Run | Pull-ups |
|---|---|---|---|---|
| Rx | 250/200m | 12 Ring Dips | 200m | 12 Pull-ups |
| Intermediate | 200/150m | 8 Ring Dips or Bar Dips | 150m | 8 Pull-ups or Ring Rows |
| Beginner | 150m Row or Bike Cal equivalent | 8 Box Dips | 100m | 8 Jumping Pull-ups or Ring Rows |
Key scaling rule: Every station must be completable in under 40 seconds. If you’re consistently running over, scale down — the EMOM format requires you to keep pace with the clock for the full 24 minutes.
Frequently Asked Questions
What does EMOM mean? Every Minute On the Minute. The clock runs, and at the start of each minute you begin the assigned station. You get whatever time is left in that minute to rest before the next station starts.
How many rounds is Tortas? Six full rounds — each of the four stations repeats six times over 24 minutes.
Can I scale ring dips if I can’t do them yet? Yes. Bar dips, box dips, or banded ring dips are all valid progressions. Talk to a coach before the class and they’ll dial in the right modification for your shoulder mobility and strength level.
What if I can’t complete a station within the minute? Stop when the next minute starts. Don’t bleed into the next station’s time. It means you need to scale down. One missed rep is fine; consistently running over means the load is too high for today.
Is this a good workout for beginners? Yes, with scaling. Every movement has a modification that keeps the stimulus the same — sustained aerobic work with upper body gymnastics. The workout is accessible; the Rx version is not mandatory.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | ~13 min | Machine conditioning + dip support, bar hang, tricep up-downs, ring rows |
| Prep | ~10 min | 2 practice rounds of the EMOM movements at low intensity |
| Tortas (EMOM) | 24 min | 6 rounds of Row → Ring Dips → Run → Pull-ups |
| Cooldown | 5-10 min | Coach-led recovery and mobility |
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable to your current fitness level — no experience required.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136