daily wod crossfit amrap
WOD: Tostatas
By CrossFit MYO ·
Sunday, May 10, 2026 | CrossFit MYO, San Jose CA
The Workout
Tostatas
30min AMRAP :90sec Work :90sec Rest Row Cal
Score type: Calories
What Makes This Workout Effective
Thirty minutes of 1:1 work-to-rest interval rowing is a pure test of pacing and recovery. The 90-second work window is just long enough to accumulate significant lactic acid, while the 90-second rest challenges your body to clear it before the next round. If you sprint the first interval, your power output will collapse by round five. The goal is to find your threshold pace — the maximum sustained wattage you can hold across all ten rounds without dropping off.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Row at maximum sustainable effort for 90 seconds; full 90-second rest between intervals |
| Intermediate | Row at 70–80% effort; extend rest to 2 minutes if heart rate does not recover enough to repeat pace |
| Beginner | Reduce work intervals to 60 seconds; focus on consistent stroke rate over max power; rest fully before each interval |
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