WOD: Applebee's
Thursday, August 20, 2026 | CrossFit MYO, San Jose CA
The Workout
Applebee’s
50 Double Unders 25 Deadlifts (155/105lbs) 25 Pullups 100 Double Unders 25 Deadlifts (155/105lbs) 25 Pullups 150 Double Unders 25 Deadlifts (155/105lbs) 25 Pullups
What Makes This Workout Effective
Today’s For Time workout builds cardiovascular endurance and muscular stamina through a high-volume triplet. The ascending double-unders challenge your aerobic capacity while the repeated deadlifts and pull-ups create a potent metabolic demand on the posterior chain and upper body.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Double Unders, Deadlifts (155/105lbs), Pull-Ups |
| Intermediate | Double Unders, Deadlifts (135/95lbs), Banded Pull-Ups |
| Beginner | Single Unders, Kettlebell Deadlifts, Ring Rows |
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 double unders as the volume increases to 150?
A: Maintain a steady, rhythmic pace on the first two sets to avoid early burnout. Treat the final 150 as a test of consistency rather than a sprint to ensure your heart rate doesn’t redline before the final deadlifts.
Q: Should I break up the 25 deadlifts and pull-ups into smaller sets?
A: Yes. To avoid premature muscle failure, break the repetitions into manageable sets of 5-8. Consistent, short breaks are more efficient than hitting a wall and needing a long recovery.
Q: I’ve never done a double under; can I just do singles?
A: Absolutely. Focus on a quick wrist flick and a consistent jump. If you are new to the movement, you can substitute with single unders or a jumping rope variation to keep your heart rate elevated.
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