WOD: Chili's
Wednesday, August 19, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x3
Thruster for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Score type: Load
Chili’s
3 Rounds 3min On/3min Off 500m Row Max Pushups
Score type: Reps
What Makes This Workout Effective
Today’s For Time workout combines a high-power rowing interval with maximum-effort pushups to drive heart rate elevation and muscular endurance. This sequence forces the body to maintain upper-body pressing power while under significant cardiovascular distress, improving metabolic efficiency for busy professionals.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thrusters, 500m Row, Push-ups |
| Intermediate | Lighter load Thrusters, 400m Row, Knee Push-ups |
| Beginner | Goblet Squats, 250m Row, Incline Push-ups (on box) |
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 500m row to maximize my push-up count?
A: Aim for a sustainable “hard” pace (roughly 80-85% effort) so you don’t redline before hitting the floor; if you are gasping for air, your chest muscles will fatigue faster during the push-ups.
Q: How do I manage the 3min On/3min Off interval for the Thrusters?
A: Use the 3-minute rest to fully lower your heart rate and reset your grip; the goal is high intensity and quality for those 3 reps, not a steady-state grind.
Q: I’ve never done a Thruster before; what is the most important thing to remember?
A: Think of it as one fluid motion: drive through your heels to stand up and use that momentum to push the bar overhead in one smooth movement.
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