WOD: Tim Taylor — Burpee
Saturday, June 20, 2026 | CrossFit MYO, San Jose CA
The Workout
Tim Taylor
Each Partner 2000/1600m Row 100 Burpees Over Rower -One person works at a time, partitioned as needed-
What Makes This Workout Effective
Today’s For Time workout builds metabolic conditioning and mental resilience through high-volume aerobic and anaerobic demand. The combination of rowing and burpees spikes the heart rate while challenging full-body muscular endurance, forcing the body to maintain efficiency under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 2000/1600m Row, 100 Burpees Over Rower |
| Intermediate | 1500/1200m Row, 100 Burpees (Step-up/Step-down) |
| Beginner | 1000/800m Row, 60 Burpees (Hands-and-knees) |
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 we sprint the row or maintain a steady pace to save energy for the burpees?
A: Maintain a sustainable “moderate-hard” pace on the row; if you redline early, your burpee transitions will slow down significantly, costing you more time than you gained on the rower.
Q: How should we partition the burpees to keep the intensity high?
A: Break the burpees into short, fast sets of 5 to 10 reps. This keeps the working athlete moving at a sprint while giving the resting partner enough time to recover their breath.
Q: I’ve never done a burpee over a rower; how do I stay safe?
A: Focus on jumping laterally across the rail rather than stepping over it if you are experienced, but feel free to step over the rower one foot at a time to maintain a consistent rhythm.
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