WOD: Macaroni
Sunday, August 2, 2026 | CrossFit MYO, San Jose CA
The Workout
Macaroni
For Time 2k/1600m Row 1mi Run 1000/800m Row 800m Run 500/400m Row 400m Run
What Makes This Workout Effective
Today’s For Time workout “Macaroni” is a descending ladder that alternates rowing and running until neither one feels easy. You get the longest pieces while you’re freshest: a 2k row into a mile run, then the distances cut roughly in half twice. The intervals shrink, but the pace you’re capable of holding climbs, and that’s the trap. Most athletes attack the opening row and spend the rest of the workout paying for it on their feet.
The transitions are where this one is won. Rowing loads your legs and posterior chain, then running asks those same legs to turn over immediately with nothing in between. Stepping off the rower and finding your stride fast is a trainable skill, and roughly 3,500 meters of rowing and 2.5 miles of running gives you six chances to practice it.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 2k/1600m Row, 1mi Run, 1k/800m Row, 800m Run, 500/400m Row, 400m Run |
| Intermediate | 1.5k Row, 0.75mi Run, 800m Row, 600m Run, 400m Row, 200m Run |
| Beginner | 1k Row, 0.5mi Run, 500m Row, 400m Run, 250m Row, 200m Run |
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 versus the Run to avoid burning out early?
A: Treat the 2k Row and 1mi Run as a steady-state aerobic effort at roughly 70-80% of your max. Save your high-intensity “sprint” effort for the final 500m Row and 400m Run.
Q: How can I minimize the time lost during transitions between the rower and the run?
A: Position your rower as close to the gym exit or treadmill as possible. Take three deep diaphragmatic breaths as you step off the rower to lower your heart rate slightly before hitting your running stride.
Q: I’m not a runner or a rower; is this workout too intense for me?
A: Not at all. The beauty of this WOD is that you can adjust the distances to fit your current engine. Focus on maintaining a consistent movement pace rather than a specific speed, and you’ll get the same cardiovascular benefit.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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