WOD: Panther — Double-Under, Run
Thursday, July 16, 2026 | CrossFit MYO, San Jose CA
The Workout
Panther
40min EMOM
- 50 Double Unders
- 200m Run
- 100’ Bear Crawl
- Rest
Score type: Checkbox
What Makes This Workout Effective
Today’s EMOM focuses on cardiovascular endurance and core stability by alternating high-intensity plyometrics with steady-state aerobic work. The inclusion of the bear crawl introduces a dynamic isometric hold that challenges shoulder stability and contralateral coordination under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 50 Double Unders, 200m Run, 100’ Bear Crawl |
| Intermediate | 50 Single Unders, 200m Run, 75’ Bear Crawl |
| Beginner | 50 Jumping Jacks, 100m Walk, 50’ Bear Crawl |
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 200m run to ensure I have time to recover before the next station?
A: Maintain a sustainable 70-80% effort; you want to finish the run with roughly 15-20 seconds of transition time to keep your heart rate manageable for the jump rope.
Q: How do I prevent my hips from hiking up during the bear crawl?
A: Keep your knees just an inch off the ground and your back flat like a tabletop; focus on stepping with the opposite hand and foot simultaneously to maintain a stable core.
Q: I’ve never done double unders before—what is the best way to start?
A: Focus on keeping your hands relaxed by your sides and jumping with a stiff body; try “penguin taps” where you jump and tap your thighs to get the rhythm before attempting the double rotation.
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