WOD: Nine Fingers — Run
Sunday, July 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Nine Fingers
Every 3min For 27min A) 500/400m Row B) 1.2/0.9k Bike C) 400m Run
What Makes This Workout Effective
Today’s For Time workout focuses on aerobic capacity and metabolic recovery through three distinct modalities. By rotating between the row, bike, and run, you maintain a high heart rate while challenging different muscle groups, preventing localized fatigue and improving cardiovascular endurance.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500/400m Row, 1.2/0.9k Bike, 400m Run |
| Intermediate | 400/300m Row, 1k/0.7k Bike, 300m Run |
| Beginner | 300/200m Row, 0.6k/0.4k Bike, 200m Run |
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 transitions between the row, bike, and run?
A: Treat the first 10 seconds after each machine as a “reset” breath; don’t sprint the transition, but keep your heart rate high enough to slide directly into the next modality.
Q: Should I go all-out on the bike to make up time for the run?
A: No, maintain a steady “threshold” pace across all three. If you redline on the bike, your running form will collapse and your recovery time during the 3-minute window will vanish.
Q: I’ve never used a rowing machine or air bike before, where do I start?
A: Focus on a steady rhythm rather than speed; on the row, push with your legs first, and on the bike, use your arms to push down while your legs drive, keeping a consistent cadence.
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