WOD: Brute Metcon
Sunday, July 26, 2026 | CrossFit MYO, San Jose CA
The Workout
Brute Warmup
General Warm Up: 2 Sets: 200m Run 10 PVC Pass Throughs 10 Air Squats + 2 Sets: 10 Wall Balls Goblet Squat to Press 5 Scap Pulls 5 Kip Swings
Score type: Not Scored
Brute Metcon
For Time: 100/80 Calorie Machine 200 Wall Balls 20/14# 1000m Run (together) 200 Chest to Bar Pull Ups 100/80 Calorie Machine
*Split all reps/calories as you wish, 1 works, 1 rests. Run must be completed together.
Target Time: Sub 28 Mins Time Cap: 33 Mins
Inter: Pull Ups, 800m Run Beg: 14/10# Wall Ball, Ring Rows or Banded Pull Ups, 600m Run
What Makes This Workout Effective
Today’s For Time workout is a high-volume aerobic capacity test designed to push your lactate threshold through sustained machine work and repetitive movements. By pairing calorie burns with high-rep wall balls and chest-to-bars, you will build muscular endurance and mental resilience under significant fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 100/80 Cal Machine, 200 Wall Balls (20/14#), 1000m Run, 200 Chest to Bar Pull Ups |
| Intermediate | 80 Cal Machine, 200 Wall Balls (20/14#), 800m Run, 200 Pull Ups |
| Beginner | 60 Cal Machine, 200 Wall Balls (14/10#), 600m Run, 200 Ring Rows |
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 we split the reps to keep the intensity high for the sub-28 minute target?
A: Use short, fast bursts of 10-20 reps per person to keep the heart rate elevated while ensuring the working athlete doesn’t hit complete muscle failure, allowing the resting partner to recover quickly.
Q: How do we manage the transition into the 1000m run since we must finish together?
A: Communicate your pace before leaving the gym; the stronger runner should lead and modulate their speed to keep the partner synced, preventing a breakdown in form that could slow the overall time.
Q: I’ve never done a Chest to Bar Pull Up; what is the main difference from a regular pull up?
A: A Chest to Bar requires a more aggressive drive and a higher pull, bringing your collarbone to the bar rather than just your chin over it; start with Ring Rows or Banded Pull Ups to build the necessary pulling strength.
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