WOD: Doom
Saturday, August 29, 2026 | CrossFit MYO, San Jose CA
The Workout
Doom
10-1 Liners 5 BMU 5 Deadlift (315/255lbs)
What Makes This Workout Effective
Today’s For Time workout pairs high-skill gymnastics with heavy posterior chain loading. The descending reps test your ability to maintain explosive power in the deadlift while your heart rate spikes from the bar muscle-ups.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5 BMU, 5 Deadlift (315/255lbs) |
| Intermediate | 5 Chest-to-Bar Pull-ups, 5 Deadlift (225/185lbs) |
| Beginner | 5 Ring Rows, 5 Deadlift (135/95lbs) |
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 deadlifts as the reps decrease?
A: Maintain a steady, rhythmic pull. Since the volume drops every round, focus on a flat back and consistent bracing rather than trying to sprint the final sets.
Q: What is the best way to handle the transition from the bar to the weights?
A: Take three deep breaths after your last muscle-up before gripping the bar. This lowers your heart rate slightly so you can lift the heavy load with better form.
Q: I have never done a bar muscle-up; where do I start?
A: Start with the Beginner scaling. Using ring rows or light deadlifts allows you to build the necessary strength and stability safely before moving to advanced gymnastics.
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