WOD: Waianapanapa — KB Swing, Run
Saturday, June 27, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP 10 1-Leg Toe Touch 10 Heel to Toe Rock 10 Lunge & Twist 10 Toe Touch & Reach 20 Mountain Climbers 10 Plate A-Squats
Score type: Not Scored
Prep
3 Rounds 200m Run 10 KBS
Score type: Not Scored
Waianapanapa
200m Run 20 KBS (24/16kg) 400m Run 40 KBS (24/16kg) 800m Run 40 KBS (24/16kg) 800m Run 40 KBS (24/16kg) 400m Run 20 KBS (24/16kg) 200m Run
What Makes This Workout Effective
Today’s For Time workout utilizes a pyramid structure to build aerobic capacity and muscular endurance through high-volume kettlebell swings and running. The alternating demand between cardiovascular output and posterior chain explosive power forces the body to manage lactic acid while maintaining core stability under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | KB Swings (24/16kg) + Full Run Distances |
| Intermediate | KB Swings (16/12kg) + 100m reduction on runs over 400m |
| Beginner | Russian KB Swings (12/8kg) + Power Walk or Jog |
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 running sections to avoid burning out before the KB swings?
A: Treat the 200m and 400m runs as recovery intervals; maintain a steady aerobic pace so you can attack the kettlebell swings with a flat back and explosive hips.
Q: How do I manage the transition between the run and the high-rep swings?
A: Take 3-5 deep diaphragmatic breaths immediately after finishing your run to lower your heart rate before gripping the kettlebell, ensuring your core is braced for the first rep.
Q: I’ve never used a kettlebell before; what is the most important part of the swing?
A: Focus on the “hinge”—push your hips back as if you are closing a car door with your glutes, rather than squatting down, and snap your hips forward to drive the weight up.
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