WOD: Rainbow Six
Friday, August 28, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 5x10
Back Squat for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps
Score type: Load
Rainbow Six
4 Rounds 60 Double Unders 16 HSPU
What Makes This Workout Effective
Today’s For Time workout pairs high-volume strength with high-skill gymnastics and aerobic endurance. The 5x10 back squats build muscular hypertrophy and structural stability, while the double unders and handstand push-ups challenge your cardiovascular recovery and overhead pressing power.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat, Double-Unders, Handstand Push-Ups |
| Intermediate | Back Squat (moderate load), Single-Unders, Box HSPU |
| Beginner | Goblet Squat, Single-Unders, Pike Push-Ups |
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 handstand push-ups to avoid burnout?
A: Break the 16 reps into small, manageable sets of 4 or 5 from the start. This prevents your shoulders from hitting failure and keeps your heart rate steady for the double unders.
Q: When should I take a break during the 5x10 back squats?
A: Rest 2 to 3 minutes between each set of 10. Because this is a high-volume load, full recovery is necessary to maintain proper form and spinal alignment.
Q: I have never done a double-under; where do I start?
A: Start with single-unders to build the rhythm, then practice “penguin taps” where you jump and tap your thigh with your hand to mimic the wrist flick.
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