WOD: Tron
Tuesday, September 8, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 5/5 1-Leg Toe Touch 15 In/Out Jumprope
3 Rounds 10 1-Leg Hip Bridge 10 Front/Back Jumprope
3 Rounds 10 Barbell Good Mornings 20 Boxers Skip
Floating Deadlifts 4 x 4
Score type: Not Scored
Floating Deadlifts
5 x 8
Score type: Load
Prep
2 Rounds 5 H/R Pushups 15 Jumprope
3 Rounds 5-10-15 Double Unders 1-3-5 HSPU
Score type: Not Scored
Tron
For Time 9-18-27-36-45-54-63-72-81 Double Unders 9 HSPU
What Makes This Workout Effective
Today’s For Time is a ladder that only looks manageable at the bottom: 405 double-unders and 81 handstand push-ups across nine rounds, with the rope getting longer every time you come back to it. The double-unders keep your heart rate pinned and your calves loaded while the handstand push-ups ask for a stable, fresh press overhead — the two compete for the same recovery, which is the whole point of pairing them. Go out hot on the short rounds and you’ll find out around round six, when a single trip on the rope costs thirty seconds you don’t have.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Double-unders and strict handstand push-ups as written — the full 9-18-27-36-45-54-63-72-81 ladder, 9 HSPU every round. |
| Intermediate | Double-unders with a 60-second cap per round, then move on; handstand push-ups off a 4-inch riser, or 9 strict pike push-ups with feet on a box. |
| Beginner | Single-unders at 2:1 (18-36-54, up to 162), or 30 seconds of double-under practice each round; 9 pike push-ups from the floor, or 9 seated dumbbell strict presses at a load you can hold unbroken. |
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 break up the double-unders once the ladder gets long?
A: Pick a number you can hit cold and hold it the whole way up. Most people finish 81 faster as nine sets of nine than by trying to string forty and tripping at thirty-one. The cost of a trip isn’t the missed reps — it’s the reset: rope back in position, breathing back under control, starting again. Decide your break points before round six, not during it.
Q: My shoulders are cooked by round five. Do I keep pressing?
A: Scale the movement, not the effort. Nine strict handstand push-ups, nine times, is 81 reps overhead, and almost nobody holds that unbroken. Go to a riser, then to pike push-ups off a box, then to the floor — and change as soon as your reps slow down, not after you’ve failed two. Failed reps in the back half of this one cost far more time than scaling early.
Q: I’ve never done a double-under. Is today a bad day to try?
A: It’s a great day to practice and a bad day to grind. Tell your coach before class and they’ll set you a rep or time cap so you get real skill work instead of spending twenty minutes whipping your shins. You’ll still get the workout — the stimulus here is sustained breathing plus an overhead press, and both scale cleanly.
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