WOD: Zack Morris
Tuesday, August 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Zack Morris
24min AMRAP 120 Double Unders 60 V-Ups 30 Pullups
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP targets cardiovascular endurance and midline stability through high-volume gymnastics. The combination of double-unders and v-ups forces the core to maintain tension under metabolic stress, while the pull-ups build upper-body pulling power.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Double Unders, V-Ups, Pull-ups |
| Intermediate | Single Unders, Tuck V-Ups, Banded Pull-ups |
| Beginner | Single Unders, Floor Crunches, 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 I pace the double unders to avoid burning out early?
A: Focus on a consistent, rhythmic jump rather than sprinting; if you trip, take one deep breath to reset your heart rate before starting again to avoid “redlining” before the pull-ups.
Q: How do I manage the transition from the v-ups to the pull-up bar?
A: Use the v-ups as your “active recovery” by controlling your breathing, then move immediately to the bar to keep your heart rate elevated and maintain the AMRAP flow.
Q: I’ve never done a double under or a pull-up before; will I be able to finish the workout?
A: Absolutely. By utilizing single unders and ring rows, you will get the same cardiovascular and strength benefits while building the foundational skill needed for the Rx movements.
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