WOD: Judge Mathis
Thursday, August 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Judge Mathis
8 Rounds Every 2min 1min Rest 24/18 Row Cal
What Makes This Workout Effective
Today’s For Time interval piece demands high-power rowing efforts with built-in recovery, training your ability to repeat near-maximal outputs while clearing lactate during the 60-second rest. The 1-minute work window forces you to sustain a pace above 1:45/500m (men) or 1:55/500m (women) to hit the calorie target, developing anaerobic capacity and rowing efficiency under fatigue. This format specifically improves your ability to buffer hydrogen ions and recover phosphocreatine stores between bouts — directly transferring to any sport or task requiring repeated explosive efforts.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 8 rounds, every 2 min: Row 24/18 calories in 1 min, rest 1 min |
| Intermediate | 8 rounds, every 2 min: Row 20/15 calories in 1 min, rest 1 min |
| Beginner | 6 rounds, every 2:30 min: Row 14/10 calories in 90 sec, rest 60 sec |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Easy row build with stroke-rate primers and hip hinge prep. |
| Skill | 15 min | Rowing efficiency: catch position, drive sequence, and split targets for the workout. |
| WOD | ~24 min | Judge Mathis: 8 rounds of 24/18 cal row every 2:00, resting 1:00 between rounds. |
| Cooldown | 10 min | Easy spin, lat and low-back stretch. |
FAQ
Q: How should I pace the first few rounds so I don’t crash before round 8?
A: Target 85-90% effort on rounds 1-3 — aim to finish each 24/18-cal row in 45-50 seconds, leaving 10-15 seconds of transition buffer before the minute ends. If you’re hitting 40 seconds consistently, you’re going too hard and will accumulate unsustainable fatigue by round 5.
Q: What’s the most efficient way to transition on and off the rower to maximize rest?
A: Keep your feet strapped in until the monitor hits your target calories, then stand up in one motion while resetting the monitor for the next round. Place a water bottle and towel exactly where you’ll stand — eliminate 5-second fumbling per round, and you gain 40 extra seconds of real recovery across 8 rounds.
Q: I’ve never rowed for calories — how different is it from rowing for meters?
A: Calories accumulate faster at higher power outputs (watts), so short, powerful strokes with a strong leg drive pay off more than long, slow pulls. Focus on pushing hard with your legs each stroke — think “jump off the footplate” — and the calories will tick up quicker than you expect.
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