WOD: Red Foreman + Homer Simpson — KB Swing, Sit-Up, Lunge
Tuesday, June 16, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 16 Deadbugs 16 Banded Good Mornings 8/8 Fire Hydrants 16 Banded Pull Aparts
3 Rounds 4 AbMat Situps 4 RKBS (Build wt.) 4 Lunges
3 Rounds :30sec Bike :05-:10sec Bar Hang
Score type: Not Scored
Red Foreman
10min AMRAP 10 AbMat Situps 10 RKBS (32/24kg) 10 AbMat Situps 10 Lunges
Score type: Reps
Homer Simpson
10min AMRAP 15/12 Bike Cal Max Dead Hang
What Makes This Workout Effective
Today’s AMRAP combines posterior chain stability and core endurance to counteract the effects of prolonged sitting. By pairing Russian Kettlebell Swings with lunges and sit-ups, we build explosive hip power and midline stability essential for maintaining posture during a demanding workday.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | RKBS (32/24kg), Lunges, AbMat Situps |
| Intermediate | RKBS (24/16kg), Lunges with bodyweight, AbMat Situps |
| Beginner | RKBS substitute with Glute Bridges, Lunges substitute with Step-ups, AbMat Situps substitute with Deadbugs |
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 10-minute AMRAP to avoid burning out early?
A: Treat the first two rounds as a steady aerobic pace; maintain a consistent rhythm on the sit-ups and lunges so you can maintain explosive power on the 32/24kg kettlebell swings.
Q: How can I maximize my dead hang time after the bike calories?
A: Focus on a full grip wrap around the bar and engage your scapula (pull shoulders away from ears) immediately upon hanging to create a more stable, sustainable hold.
Q: I’ve never used a kettlebell before; what is the most important thing to remember for the swings?
A: Focus on the “hinge”—push your hips back as if you are closing a car door with your glutes, rather than squatting down, to ensure the power comes from your hips and not your lower 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