WOD: Rigatoni
Tuesday, July 28, 2026 | CrossFit MYO, San Jose CA
The Workout
Rigatoni
(00:00-10:00) 2/1.6k Row
(10:00-20:00) 100 Burpees
(20:00-30:00) 5/4k Bike
What Makes This Workout Effective
Today’s For Time triplet challenges your aerobic capacity across three distinct modalities, forcing your body to efficiently clear lactate while transitioning between pulling, full-body pressing, and leg-dominant cycling. The 10-minute windows create natural pacing checkpoints — holding a sustainable split on the row preserves energy for the burpee grinder, where movement efficiency directly dictates your bike performance. Training at this threshold intensity improves mitochondrial density and raises your lactate threshold, meaning you’ll handle high-output efforts with less fatigue in future sessions.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 2k Row (men) / 1.6k Row (women), 100 Burpees, 5k Bike (men) / 4k Bike (women) |
| Intermediate | 1.5k Row / 1.2k Row, 75 Burpees, 3.5k Bike / 3k Bike |
| Beginner | 1k Row / 800m Row, 50 Elevated Burpees (hands on box), 2.5k Bike / 2k Bike |
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 row knowing I have 100 burpees and a long bike after it?
A: Target 85-90% of your 2k PR pace — you should finish the row feeling controlled, not gassed. If you’re breathing so hard you can’t speak in short phrases, you went too hard; the burpees will punish an overcooked row far more than a slightly conservative one.
Q: What’s the best way to break up 100 burpees without losing too much time on transitions?
A: Use descending sets: 20-15-15-15-15-10-10. Move continuously through each set, then take exactly 3 breaths (5-7 seconds) before the next. Avoid singles — the up-down rhythm is more efficient than repeated stand-ups.
Q: I’ve never done a 5k bike — how bad is it really, and can I survive it?
A: It’s 15-25 minutes of honest work, but the bike is the most forgiving station — no eccentric loading, no technique breakdown. Settle into 75-80 RPM at a moderate damper (4-6), focus on nasal breathing for the first half, and know that every professional in this gym has finished exactly where you are. You’ll earn that post-WOD coffee.
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