WOD: Hot Link — EMOM
Sunday, June 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Hot Link
34min EMOM Odd) 12/9 Row Cal Even) 9/7 Bike Cal
Score type: Checkbox
What Makes This Workout Effective
Today’s EMOM focuses on sustained cardiovascular output and metabolic efficiency through alternating modalities. By switching between the rower and bike, you challenge your heart rate recovery and aerobic capacity while preventing local muscle fatigue in any single muscle group.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Row 12/9 Cal, Bike 9/7 Cal |
| Intermediate | Row 10/7 Cal, Bike 7/5 Cal |
| Beginner | Row 0.15/0.10 Cal, Bike 0.12/0.08 Cal |
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 these calories to ensure I don’t redline before the 34 minutes are up?
A: Aim for a consistent pace that allows you to finish each interval with 15-20 seconds of rest. If you find yourself working right up until the start of the next minute, decrease your calorie target by 1-2 reps.
Q: How do I manage the transition between the rower and the bike efficiently?
A: Position your bike and rower as close together as possible. Focus on deep diaphragmatic breathing during the transition to lower your heart rate before starting the next machine.
Q: I’ve never used a Concept2 rower or Echo bike; where do I start?
A: Focus on a powerful leg drive on the rower and a steady, rhythmic push on the bike. Your coach will help you set the damper and seat height so you can focus on a smooth, sustainable effort.
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