WOD: Call of Duty
Tuesday, August 25, 2026 | CrossFit MYO, San Jose CA
The Workout
Call of Duty
Every 5min For 30min 500m Row 20 Burpees to Plate
What Makes This Workout Effective
Today’s For Time interval workout builds cardiovascular endurance and mental toughness through repeated high-intensity bursts. Alternating between the rowing machine and burpees forces your heart rate to spike and recover, improving your metabolic efficiency.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500m Row, 20 Burpees to Plate |
| Intermediate | 400m Row, 20 Burpees to Plate |
| Beginner | 300m Row, 15 Burpees to Floor |
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 row to ensure I finish the burpees before the 5-minute mark?
A: Aim for a steady, sustainable pace on the rower that leaves you with roughly 90 seconds to complete your burpees. If you are consistently hitting the 5-minute cap, shave 50 meters off your row.
Q: What is the best way to handle the transition from the rower to the plate?
A: Keep your plate positioned immediately next to the rowing machine. Step off the rower and go straight into your first burpee to minimize wasted time and keep your heart rate elevated.
Q: I have never done a burpee to a plate; what is the proper form?
A: Perform a standard burpee, but as you jump up, land with both feet on top of the weighted plate. Focus on a controlled jump and a soft landing to protect your ankles.
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