WOD: Plymouth Rock — Run, Row & Bike
Sunday, May 31, 2026 | CrossFit MYO, San Jose CA
The Workout
Plymouth Rock
4 Rounds 8min AMRAP 800m Run Max Meters Row or Bike
Score type: Meters
What Makes This Workout Effective
Plymouth Rock is a pure aerobic output test. Four rounds of 8 minutes each: 800 meters of running, then whatever time remains goes straight onto the rower or bike. The run is the pacing discipline — go out too hard and you arrive at the machine with nothing left. Every second you spend recovering after the run is a second not scoring. The goal is to find a run pace that lets you step onto the machine and immediately push. Four rounds is long enough that the aerobic engine, not leg speed, determines your score.
Scaling Options
| Level | Run | Machine |
|---|---|---|
| Rx | 800m | Max meters row or bike |
| Intermediate | 600m | Max meters row or bike |
| Beginner | 400m run or 2-min walk | Max meters row or bike (lower damper/resistance) |
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 pace the 800m run to maximize my meters on the machine? A: Treat the run as a “controlled cruise” at roughly 70-80% effort; if you sprint the run, you will lack the explosive power needed to drive high wattage on the rower or bike.
Q: I have a knee injury; how should I scale the run and bike? A: Swap the run for a brisk walk or a low-impact elliptical, and opt for the rower over the bike to minimize joint shearing while maintaining the cardiovascular stimulus.
Q: I’ve never done a CrossFit WOD before; how do I know if I’m going too fast? A: Focus on consistent breathing; if you cannot maintain a steady rhythm during the run, slow down slightly so you have enough energy to finish all four rounds.
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