WOD: Iron — Run, Row, Bike
Sunday, May 17, 2026 | CrossFit MYO, San Jose CA
The Workout
Iron
20min AMRAP 400m Run 800m Row 1.2k Bike
Score type: Meters
What Makes This Workout Effective
Iron cycles three machines that each load different muscle groups — the run hits legs and lungs, the row shifts to the pull chain and posterior, the bike closes each round with quad drive. The transitions are built-in recovery: you’re moving the whole time, but the demand shifts. In 20 minutes you’ll see 3-4 full rounds. The run is the rate-limiter — most people’s pace on the 400m determines everything after it. The row is where you reset your breathing. Pacing the run smart is the whole game.
Scaling Options
| Level | Run | Row | Bike |
|---|---|---|---|
| Rx | 400m | 800m | 1.2k |
| Scaled | 300m | 600m | 900m |
| Beginner | 200m | 400m | 600m |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic movement prep targeting hips, ankles, and shoulders |
| WOD | 20 min | AMRAP — run, row, bike — score by total meters completed |
| Cooldown | 5 min | Recovery and mobility. |
FAQ
Q: How do I maintain a consistent pace across three different machines?
A: Focus on a sustainable “steady state” effort rather than sprinting; use the row and bike to recover your breath slightly so you can maintain a strong, consistent clip on the run.
Q: How should I scale the distances if 20 minutes feels too daunting?
A: Reduce the distance of each movement by 25-50% or set a time cap of 12-15 minutes to ensure you maintain a high intensity without sacrificing form.
Q: I’m not a “runner” or “rower,” is this workout still for me?
A: Absolutely; these are functional movements that scale to your current fitness level, and the goal is simply to move your body consistently for the duration of the clock.
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