WOD: Tortellini
Thursday, July 30, 2026 | CrossFit MYO, San Jose CA
The Workout
Tortellini
Every 4min For 40min 400m Run 12 DB Box Overs (50/35lbs x 20”)
What Makes This Workout Effective
Today’s For Time interval structure forces you to sustain high-intensity running and unilateral loading under accumulating fatigue, training your lactate clearance and aerobic power simultaneously. The 400m runs demand consistent pacing to preserve capacity for the dumbbell box overs, which challenge single-leg stability, hip extension, and grip endurance under metabolic stress. Completing all 10 rounds within the 4-minute windows develops the work-capacity resilience that translates directly to faster 5K times and stronger finishing kicks in mixed-modal events.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 400m Run + 12 DB Box Overs (50/35lbs x 20”) |
| Intermediate | 300m Run + 10 DB Box Overs (35/25lbs x 20”) |
| Beginner | 200m Run or 250m Row + 8 DB Step-Ups (20/15lbs x 20” box, alternating legs) |
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 400m runs to avoid blowing up on the later rounds?
A: Target 85-90% of your 400m PR — for most, that’s 90-110 seconds — and treat the first three rounds as a controlled build. If you’re hitting the box overs with more than 90 seconds left in the window, speed up; if you’re rushing transitions, slow the run by 3-5 seconds per lap.
Q: What’s the most efficient way to handle the dumbbell box overs when fatigue sets in?
A: Switch to a “hinge-and-pop” technique: hinge at the hips to place the dumbbells on the box, step up unloaded, then grab the DBs for the next rep. This saves grip and low-back fatigue compared to muscling every rep from the floor.
Q: I’ve never done dumbbell box overs — what if I can’t get the weight onto a 20-inch box?
A: Lower the box to 16 or 12 inches and focus on explosive hip extension — the movement pattern matters more than box height. If the dumbbells feel awkward, hold one DB goblet-style at your chest and do alternating step-ups; you’ll still train the single-leg drive and core stability the workout demands.
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