WOD: MetCon 1 — Push Press
Tuesday, June 30, 2026 | CrossFit MYO, San Jose CA
The Workout
MetCon 1
10min AMRAP 15/12 Bike Cal Max Set Push Press
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP creates a high-intensity cardiovascular spike on the bike followed by a strength-endurance challenge with the push press. This contrast trains your body to maintain overhead stability and explosive power while operating under significant metabolic fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 15/12 Bike Cal, Max Set Push Press (Rx Weight) |
| Intermediate | 15/12 Bike Cal, Max Set Push Press (Lighten barbell weight) |
| Beginner | 10/8 Bike Cal, Max Set Dumbbell Push Press |
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 bike to maximize my push press sets?
A: Maintain a steady, sustainable sprint on the bike that keeps your heart rate high but prevents complete burnout; if you redline on the bike, your shoulders will fatigue faster, limiting your max sets.
Q: Should I break up my push press sets or go for one giant set?
A: Go for one unbroken set until your form breaks or you hit a failure point. Since the goal is “max sets,” the objective is to push your muscular endurance to the limit before returning to the bike.
Q: I’ve never used a bike or a barbell before; where do I start?
A: Start with a light set of dumbbells for the presses and a moderate pace on the bike; our coaches will ensure your dip-and-drive technique is locked in to protect your shoulders.
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