WOD: Red Lobster
Tuesday, August 18, 2026 | CrossFit MYO, San Jose CA
The Workout
Red Lobster
1mi Run -Then- 5 Rounds 12 Toes to Bar 12 DB Step Overs (2 x 50/35lbs) -Then- 1mi Run
What Makes This Workout Effective
Today’s For Time workout uses a “sandwich” structure to challenge your aerobic capacity and midline stability under fatigue. The high-volume Toes-to-Bar and weighted step-overs create a significant metabolic demand that forces your heart rate to stay elevated during the final mile run.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 1mi Run, 12 Toes to Bar, 12 DB Step Overs (50/35lbs) |
| Intermediate | 0.8mi Run, 12 Hanging Knee Raises, 12 DB Step Overs (35/20lbs) |
| Beginner | 0.5mi Run, 12 V-Ups, 12 DB Step Overs (20/10lbs) |
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 first mile to avoid burning out on the DB Step Overs?
A: Treat the first mile as a controlled warm-up; stay at a conversational pace so your heart rate is stable before you hit the gymnastics and weights.
Q: What is the most efficient way to handle the transition from the DB Step Overs back to the final run?
A: Drop the dumbbells and immediately take 3-5 deep breaths to lower your heart rate before stepping out the door to ensure you can maintain a steady cadence for the final mile.
Q: I’ve never done Toes-to-Bar before; what should I focus on first?
A: Focus on the “kip” by driving your shoulders away from the bar and utilizing your momentum to swing your legs up, rather than trying to use pure abdominal strength.
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