WOD: Bratwurst + Coney Island Dog + Bacon Wrapped Dog — For Time
Thursday, June 11, 2026 | CrossFit MYO, San Jose CA
The Workout
Bratwurst
10min 2k Row
Coney Island Dog
10min 1mi Run
Bacon Wrapped Dog
10min 5/4k Bike
What Makes This Workout Effective
Today’s For Time workout utilizes high-intensity aerobic intervals across three different modalities to maximize cardiovascular output. This “tri-sport” approach drives heart rate variability and improves metabolic efficiency by challenging the respiratory system through varied muscular engagement.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 2k Row in 10 min; 1mi Run in 10 min; 5k/4k Bike in 10 min — hit your distance target each window. |
| Intermediate | 1500m Row in 10 min; 1200m Run in 10 min; 4k/3k Bike in 10 min — sustain a steady pace throughout. |
| Beginner | 1000m Row in 10 min; 800m Run (or brisk walk) in 10 min; 2.5k/2k Bike in 10 min — keep moving the full window. |
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 transitions between the row, run, and bike?
A: Maintain a steady, sustainable rhythm; these are long-duration intervals, so avoid sprinting the first minute and burning out before the 10-minute mark.
Q: I can’t hit the distance goals in 10 minutes; how do I scale this?
A: Focus on consistent movement for the full 10 minutes regardless of distance; the goal is sustained aerobic effort, not a specific distance milestone.
Q: I’m new to the rower and bike; is there a specific setting I should use?
A: Keep the damper on the rower at a 5 and the bike at a moderate resistance that allows you to maintain a fluid cadence without straining your joints.
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