WOD: Hot Bench
Sunday, August 16, 2026 | CrossFit MYO, San Jose CA
The Workout
Hot Bench
9 Rounds 15/12 Bike Cal 21/18 Row Cal 2min Rest
What Makes This Workout Effective
Today’s For Time workout targets anaerobic threshold and cardiovascular recovery through high-intensity intervals. By alternating between the Bike and Row with a structured rest period, you train your body to clear lactate more efficiently while maintaining a high power output.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bike Cal (15/12) and Row Cal (21/18) |
| Intermediate | Bike Cal (12/10) and Row Cal (15/12) |
| Beginner | Bike (1:00 moderate pace) and Row (1:30 moderate pace) |
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: Should I sprint the calories or maintain a steady pace for all 9 rounds?
A: Treat this as an interval piece; aim for a consistent, sustainable sprint (roughly 85-90% effort) that allows you to keep your round times identical from start to finish.
Q: How should I use the 2-minute rest to ensure I’m ready for the next round?
A: Don’t sit completely still; walk slowly and focus on deep nasal breathing to lower your heart rate and clear CO2 before stepping back on the Bike.
Q: I’ve never used a rower or air bike before; what is the most important tip for efficiency?
A: On the bike, push down and pull up with your arms; on the rower, drive with your legs first, lean back slightly, and then pull the handle to your chest.
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