WOD: William Montgomery
Sunday, September 6, 2026 | CrossFit MYO, San Jose CA
The Workout
William Montgomery
2 Rounds 4min AMRAP Row Cal 2min Rest
4min AMRAP Bike Cal 2min Rest
Score type: Calories
What Makes This Workout Effective
Today’s AMRAP pairs the rower with the bike, two monostructural machines that hammer your cardiovascular system through entirely different loading patterns. The row demands total-body pulling power while the bike isolates the lower body and spares your grip and posterior chain. Alternating between the two keeps your aerobic engine firing while giving specific muscle groups brief recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Row for calories (as prescribed) and Bike for calories (as prescribed) |
| Intermediate | Row for calories at a moderate pace and Bike for calories with a steady cadence; reduce row calories to 12-14 per round if needed |
| Beginner | Row for meters at an easy pace and Bike for calories (or time on a stationary bike) instead of rowing meters to keep intensity manageable |
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 avoid burning out before the bike intervals?
A: Start at about 70-75% effort on the rower for the first minute, finishing the final 60 seconds with a strong push rather than going out too hot. This conservative start preserves your breathing and grip for the bike intervals that follow.
Q: What’s the smartest way to transition between the row and bike without losing my heart rate?
A: Keep the transition under 15 seconds by setting your monitor before you finish the last 5-10 calories on the row. A quick wipe down and immediate seat mount keeps your aerobic system engaged so you can start the bike with momentum still intact.
Q: I’ve never used a Concept2 bike before, will that throw off my pacing?
A: Not at all. The Assault bike responds directly to how hard you pedal, so effort translates immediately. Focus on smooth, even strokes rather than mashing the pedals, and start at a pace you can hold for the full 4 minutes.
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