WOD: Kelly Kapowski
Wednesday, August 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x5
Thruster for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Kelly Kapowski
6 Rounds 2min On 1min Off A) Bike B) Burpees Over Bar
Score type: Reps
What Makes This Workout Effective
Today’s For Time workout pairs high-output aerobic intervals with heavy compound loading. The Thruster 5x5 builds raw explosive power and lower-body strength, while the Bike and Burpee intervals drive the heart rate into a threshold zone to improve cardiovascular recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thrusters (Load), Bike, Burpees Over Bar |
| Intermediate | Thrusters (Lighter load), Bike, Burpees (Step-over bar) |
| Beginner | Goblet Squats, Row, Burpees (No jump) |
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 2min on/1min off intervals to avoid burnout?
A: Treat the first 90 seconds as a steady state and use the final 30 seconds to sprint; the 1-minute rest is designed for full heart rate recovery, not just a breather.
Q: With Thrusters and Burpees, my shoulders are fatiguing—how do I manage this?
A: Focus on a powerful hip drive during the Thrusters to let the legs propel the bar up, and hold a rhythmic, steady pace on the burpees rather than maximum speed.
Q: I’ve never done a Thruster before; what is the most important part of the movement?
A: Think of it as two movements in one: a full front squat immediately followed by an overhead press. Keep your chest up and drive through your heels to launch the weight upward.
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