WOD: Race Car
Monday, May 11, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 8 Banded Pull Aparts 4/4 Hip Openers 4 Scap Pullups 4/4 Hip Closers 8 Ring Rows 16 Butt Kickers 16 High Knees
Score type: Not Scored
Prep
3 Rounds 1-3-5 Pullups 5 Air Squats 200m Run
Score type: Not Scored
Race Car
8 Rounds 10 Pullups 20 Air Squats Then, Buy Out: 1mi Run
What Makes This Workout Effective
Race Car is a volume test with a sting in the tail. Eighty pull-ups across eight rounds systematically loads your grip and lats while the air squats add a cardiovascular tax between pulling sets — by round 5, your legs are why your pull-ups break, not the other way around. The 1-mile run buy-out strips away any pacing strategy: you can’t negotiate your way through a mile. For the busy professional, this workout trains the one skill that transfers everywhere — maintaining a steady output when your body is telling you to back off.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 10 kipping or strict pull-ups; 20 air squats; 1-mile run buy-out |
| Intermediate | 10 banded pull-ups or jumping pull-ups; 20 air squats; reduce buy-out to 800m |
| Beginner | 10 ring rows; 15 air squats; 400m run or 500m row buy-out |
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. |
FAQ
Q: How should I manage the 1-3-5 pull-up ladder to avoid early burnout? A: Maintain a steady, rhythmic pace during the ladder rounds to prime your nervous system without hitting muscular failure before the 8-round main set.
Q: What is the best way to scale the pull-ups if I cannot perform 10 strict or kipping reps? A: Use a resistance band for assistance or substitute with Ring Rows, maintaining the same rep count to keep the volume consistent.
Q: I’ve never done a “Buy Out” run; how should I approach the final mile? A: Treat the mile as a steady-state flush; maintain a consistent pace that allows you to breathe deeply and recover while still moving forward.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136