WOD: Poipu Beach — For Time
Sunday, June 28, 2026 | CrossFit MYO, San Jose CA
The Workout
Poipu Beach
4 Rounds 1000/800m Row 2/1.6k Bike
What Makes This Workout Effective
Today’s For Time workout focuses on sustained cardiovascular output through alternating rowing and biking. This interval-style structure pushes your aerobic threshold and improves lactate clearance, essential for maintaining high performance during a demanding workday.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 1000/800m Row, 2/1.6k Bike |
| Intermediate | 750/600m Row, 1.5/1.2k Bike |
| Beginner | 500m Row, 1k Bike |
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 sprint the row to get to the bike faster?
A: No, maintain a steady pace (around 80-85% effort) on the row so you have enough power left to drive your legs on the bike.
Q: How should I manage the transition between the rower and the bike?
A: Use the transition as a “controlled breath” moment; take three deep diaphragmatic breaths before starting the next machine to lower your heart rate slightly.
Q: I’ve never used a Concept2 rower or bike, where do I start?
A: Focus on a powerful leg drive first; your coach will help you set your foot straps and seat position to ensure you’re moving efficiently and safely.
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