WOD: Pullup + Elmo — Pull-Up, Double-Under, AbMat Sit-Up
Thursday, June 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Pullup
15min AMRAP 5 (UB Only)
Score type: Reps
Elmo
30 Double Unders (UB ONLY) 30-25-20-15-10-5 AbMat Situps
What Makes This Workout Effective
Today’s AMRAP focuses on midline stability and aerobic capacity by pairing high-volume core work with a cardiovascular spike. The descending rep scheme of AbMat Situps forces you to maintain abdominal tension under fatigue, while the double unders keep the heart rate elevated to maximize caloric burn in a short window.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Pull-Ups strict or kipping, 5 UB only; Double Unders 30 UB; AbMat Sit-Ups at full descending rep scheme. |
| Intermediate | Banded Pull-Ups, 5 reps; Double Unders broken into 2–3 sets of 10–15; AbMat Sit-Ups as prescribed. |
| Beginner | Ring Rows instead of Pull-Ups; 60 Single Unders instead of Double Unders; AbMat Sit-Ups with feet anchored. |
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 do I keep my AbMat Situps efficient during the descending reps?
A: Keep your heels anchored and focus on a full range of motion, touching the floor behind your head and your toes, using your breath to rhythmically pace the movement.
Q: What is the best way to scale the Double Unders if I can’t do them consistently?
A: Substitute with 60 Single Unders or “Penguin” jumps to maintain the same intended heart rate and time domain.
Q: I’ve never used an AbMat before; will it hurt my back?
A: The AbMat is specifically designed to support your lumbar spine and allow for a greater range of motion; just ensure the curve fits snugly into the small of your back.
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