WOD: Stars'n'Stripes — V-Ups · Double Unders · KB Swings
Tuesday, May 26, 2026 | CrossFit MYO, San Jose CA
The Workout
V-Ups
15min EMOM 5-10 Reps
Score type: Reps
Stars’n’Stripes
300 Double Unders -10 KBS EMOM-
What Makes This Workout Effective
Today’s EMOM targets core stability and cardiovascular endurance by pairing high-volume double unders with V-ups. This combination forces the midline to maintain tension while the heart rate remains elevated, improving both athletic power and metabolic efficiency.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | V-Ups 7–10 reps EMOM; Stars’n’Stripes as written — 300 DU, KB Swings 24/16kg |
| Scaled | Tuck-ups 7–10 reps EMOM; 200 Single Unders, KB Swings 16/12kg |
| Beginner | Sit-ups 7–10 reps EMOM; 150 Single Unders, KB Swings 12/8kg — reduce round count if grip fails |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 15 min | 3min machine + 10min AMRAP: Cat/Cow, Alt. Foot Plate Taps, Deadbugs, Plate Hops, Hollow Rocks, Single Jump Rope, V-Ups 2-4-6 |
| Prep | 5 min | 3 Rounds: 10-15-20 Double Unders + 5 KB Swings — groove the DU and the KB hinge |
| WOD Pt 1 | 15 min | V-Up EMOM — log total reps as your score |
| WOD Pt 2 | ~10–15 min | Stars’n’Stripes — chip through 300 DU, 10 KBS each minute |
| Cooldown | 10 min | Hip flexor and hamstring stretch, wrist mobility |
FAQ
Q: How do I maintain the correct V-up form as I fatigue? A: Focus on folding your body in half simultaneously and touching your toes; if your lower back arches or you can’t reach your feet, scale to tucked-up knees.
Q: What is the best way to scale 300 double unders if I can’t do them consistently? A: Substitute with 200 single unders or work at a 2:1 ratio of single unders to double unders to maintain the intended aerobic stimulus.
Q: I’ve never done an EMOM before; how does it work? A: Every Minute on the Minute means you start the prescribed work at the top of each minute; any remaining time in that minute is your recovery before the next round begins.
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