WOD: Al Bundy — Clean, Push Press, Run
Friday, June 19, 2026 | CrossFit MYO, San Jose CA
The Workout
Al Bundy
4 Rounds 20 DB Power Cleans (2 x 50/35lbs) 400m Run 20 DB Push Press (2 x 50/35lbs) 400m Run
What Makes This Workout Effective
Today’s For Time workout builds metabolic conditioning by pairing heavy dumbbell compound lifts with aerobic recovery. The alternating demands of the Power Cleans and Push Press drive heart rate elevation and muscular endurance, forcing the body to clear lactate efficiently during the 400m runs.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | DB Power Cleans (50/35lb), 400m Run, DB Push Press (50/35lb) |
| Intermediate | DB Power Cleans (35/20lb), 300m Run, DB Push Press (35/20lb) |
| Beginner | DB Hang Power Cleans (20/10lb), 200m Run, DB Strict Press (20/10lb) |
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: Should I break up the 20 repetitions of cleans and presses into smaller sets?
A: Yes. To maintain a consistent pace across 4 rounds, break the reps into 10+10 or 7+7+6 to avoid early muscle failure and keep your transitions to the run quick.
Q: How should I pace the 400m runs to ensure I can handle the dumbbells immediately after?
A: Treat the first three runs as a “steady state” effort (about 70-80%) to keep your heart rate under control, then empty the tank on the final 400m sprint.
Q: I’ve never done a DB Power Clean; what is the most important thing to remember?
A: Focus on keeping the dumbbells close to your body and using your hips to drive the weight up—think of it as a jump rather than a pull with your arms.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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