WOD: New Jersey Turnpike — Burpee
Thursday, July 9, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 4 Rounds 6 Up Downs 6 Hip Bridges 12 Mountain Climbers
2 Rounds :30sec On/ :30sec Off
- Burpees
- Row
- Bike
Score type: Not Scored
New Jersey Turnpike
40min EMOM
- Burpees
- Row
- Bike
- Rest
Score type: Reps
What Makes This Workout Effective
Today’s EMOM focuses on sustained cardiovascular output by rotating through three high-intensity modalities. This structure improves lactate threshold and metabolic efficiency, allowing busy professionals to achieve maximum caloric burn and heart rate variability in a condensed time window.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Burpees, Row, Bike |
| Intermediate | Stepping Burpees, Row (moderate pace), Bike (moderate pace) |
| Beginner | Up-downs (no push-up), Row (light pace), Bike (light pace) |
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 40-minute EMOM to avoid burning out by minute 20?
A: Aim for a consistent “conversational” intensity during the Row and Bike intervals; you should be breathing hard but not gasping for air before the Rest minute.
Q: How do I manage the transition from the machine to the floor for burpees?
A: Set your equipment up in a tight triangle; keep your burpee footprint directly in front of the machine to minimize travel time and keep your heart rate elevated.
Q: I’ve never used a rower or bike before; what is the most important thing to remember?
A: Focus on a powerful leg drive—push with your feet first—and keep a steady rhythm rather than sprinting the first 30 seconds.
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