daily wod
WOD: Werewolf Work — Row, Bike
By CrossFit MYO ·
Sunday, June 7, 2026 | CrossFit MYO, San Jose CA
The Workout
Werewolf Work
Every 3min For 30min 500m Row OR 1/.8k Bike
What Makes This Workout Effective
Today’s interval protocol develops aerobic capacity and pacing strategy. By working every 3 minutes for 10 rounds, the target is to maintain a consistent output across all sets, training your body to recover quickly and flush lactate during the built-in rest periods.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500m Row or 1km/0.8km Bike every 3 minutes. Target completion time under 2:15 per round. |
| Intermediate | 400m Row or 800m/600m Bike every 3 minutes to ensure at least 45 seconds of rest per round. |
| Beginner | 300m Row or 500m/400m Bike every 3 minutes. Focus on a smooth, consistent stroke rate or pedal cadence. |
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. |
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136