WOD: Mr. Belding
Sunday, August 9, 2026 | CrossFit MYO, San Jose CA
The Workout
Mr. Belding
800m Run 1k Row 800m Run 1k Row 800m Run
What Makes This Workout Effective
Today’s For Time workout is a sustained aerobic capacity piece designed to test your cardiovascular endurance and recovery. By alternating between the run and the row, you challenge your body to flush lactic acid and maintain a steady heart rate under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 800m Run, 1k Row |
| Intermediate | 600m Run, 750m Row |
| Beginner | 400m Run/Walk, 500m Row |
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 runs to avoid burning out before the final row?
A: Treat the first two runs as a steady-state effort at roughly 70-80% of your max pace; save your high-intensity sprint for the final 800m run to empty the tank.
Q: How can I manage the transition from the rower to the run?
A: Use the first 100 meters of each run as a “transition zone” to regulate your breathing and settle into your stride rather than attempting to hit top speed instantly.
Q: I’m not a runner. Is it okay if I walk portions of the 800m?
A: Absolutely. Use a “run-walk” strategy where you jog for a set distance and walk for 30 seconds; the goal is to keep your heart rate elevated and keep moving forward.
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