WOD: Corn Dog — For Time
Saturday, June 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8mim AMRAP 8 Plank & Reach 8 Deadbugs 4/4 Knees to Chest 8 Single Ring Row 4/4 Lunge & Twist 8 Tuck Jumps
Score type: Not Scored
Prep
2 Rounds 8 Ring Rows 8 Russian Twists 4 Box Overs
Score type: Not Scored
Corn Dog
3 Rounds 40 Ring Rows 40 Russian Twist 20 Box Overs (24/20”)
What Makes This Workout Effective
Today’s For Time focuses on core stability and upper-body pulling endurance through high-volume ring rows and rotational work. The combination of tuck jumps and box overs spikes the heart rate, forcing you to maintain a midline brace while fatigued to protect the spine during the Russian twists.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Ring Rows, Russian Twists, Box Overs (24/20”) |
| Intermediate | Ring Rows (feet closer to anchor), Russian Twists (no weight), Box Overs (lower height) |
| Beginner | Ring Rows (bench or incline), Russian Twists (feet on floor), Step-overs (no jump) |
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 40 Ring Rows in the final round to avoid burning out?
A: Break them into small, manageable sets of 5 to 8 reps from the start. Waiting until failure will cause your form to break and make the remaining Russian twists and box overs feel significantly slower.
Q: How do I maintain quality on the Lunge & Twists as my heart rate climbs during the AMRAP?
A: Focus on a slow, controlled rotation over the lead leg. If you feel yourself rushing, take one deep breath at the bottom of the lunge before rotating to ensure your balance remains stable.
Q: I’ve never used the rings before; what is the most important thing to remember for the Ring Rows?
A: Keep your body in a rigid plank from your heels to your head. Imagine pulling your chest through the rings rather than pulling your chin over them, keeping your shoulders pulled down and away from your ears.
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