WOD: Santa Monica
Sunday, July 19, 2026 | CrossFit MYO, San Jose CA
The Workout
Santa Monica
For Time: 1k Row 50 Burpees 1k Row 50 Burpees 1k Row
Score type: Time
What Makes This Workout Effective
A sandwich structure built to test your engine and your patience. Three 1k rows bracket two sets of fifty burpees, so your heart rate spikes on the floor and you have to recover on the rower without ever really resting. That push-and-recover pattern trains your ability to clear fatigue and hold a pace when your legs and lungs are both begging you to slow down. The row is where the workout is won: go too hard early and the burpees fall apart.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 1k Row, 50 Burpees (as written) |
| Intermediate | 750m Row, 40 Burpees |
| Beginner | 500m Row, 30 step-back burpees (no jump at the top) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine, hip and shoulder prep, rowing technique primer. |
| Skill | 10 min | Burpee mechanics: consistent up-down rhythm and breathing. |
| WOD | ~20 min | Santa Monica: three rows bracketing two sets of burpees. |
| Cooldown | 8 min | Hip flexor, hamstring, and chest stretch. |
FAQ
Q: How should I pace the rowing to avoid burning out before the burpees?
A: Row the first two 1ks at a sustainable moderate effort, around 70 to 80 percent. Save the max effort for the final row so you empty the tank there, not before you still have fifty burpees left to do.
Q: What’s the best strategy for 50 burpees in a row?
A: Don’t go to failure. Break them into steady sets like 10 sets of 5 with a quick breath between, and keep a slow, unbroken rhythm. A consistent shuffle beats fast singles with long rests every time.
Q: I’m new to this. How do I handle the transitions between the rower and the floor?
A: Move with intention, not panic. Unstrap your feet, step off, and start your first burpee without a long pause. Slow and continuous beats fast and stop-start, and your coach will help you find a pace you can hold.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable, and coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136