WOD: Super Mario
Sunday, August 30, 2026 | CrossFit MYO, San Jose CA
The Workout
Super Mario
Bike cal 100 Row cal 100 Ski-erg cal 100
What Makes This Workout Effective
Today’s For Time workout attacks three different energy systems in rapid succession—biking, rowing, and skiing demand full-body muscular endurance while forcing your heart rate to climb. The calorie target on each machine means you’re working against your own output, so pacing matters more than sprinting. Expect grip fatigue, leg burn, and mental focus as you transition between modalities.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | BikeErg 100 cal, Rower 100 cal, SkiErg 100 cal — all as prescribed for time |
| Intermediate | BikeErg 75 cal, Rower 75 cal, SkiErg 75 cal — shorter calorie targets to maintain consistent pace across all three machines |
| Beginner | BikeErg 50 cal on Assault Bike (easier rpm), Rower 50 cal, SkiErg 50 cal — half-distance version across all three modalities |
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 bike, row, and ski-erg to avoid blowing up mid-workout?
A: Aim for 60-70% effort on the first machine and treat each transition as a built-in rest. The ski-erg will tax your grip hardest, so leave a small reserve for it rather than emptying the tank on the bike or row.
Q: What’s the fastest way to transition between the three machines?
A: Set your monitor to countdown by calories (not time) before you start so you can hop off right at zero. Keep your feet ready in your shoes—no lacing issues means no wasted seconds.
Q: I’ve never used a ski-erg before—will I figure it out?
A: Yes. It’s like a vertical row using your legs, core, and arms in one pull. Start with an easy tempo, ask a coach to check your stance, and treat the first round as practice before you push pace.
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