WOD: Outback
Sunday, August 23, 2026 | CrossFit MYO, San Jose CA
The Workout
Outback
10-20-30-40-50 Bike Cal Row Cal
What Makes This Workout Effective
Today’s For Time workout focuses on aerobic capacity and metabolic conditioning through escalating volume. Alternating between the bike and rower taxes different muscle groups while driving the heart rate high to improve cardiovascular efficiency.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bike Cal and Row Cal as prescribed |
| Intermediate | Bike Cal and Row Cal at 80% effort pacing |
| Beginner | Bike Cal and Row Cal with 1:1 rest intervals between sets |
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 early rounds of the bike and row?
A: Start at a sustainable 70% effort for the 10 and 20 rep sets to avoid early burnout before the high-volume 40 and 50 rep rounds.
Q: What is the best way to manage transitions between the bike and rower?
A: Move immediately from one machine to the next without resting to keep your heart rate elevated and finish the workout faster.
Q: I have never used a rower or bike before; where do I start?
A: Focus on a steady rhythm and keep your chest up; your coach will show you how to set the damper and seat height for your frame.
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