WOD: The Running Man
Thursday, September 10, 2026 | CrossFit MYO, San Jose CA
The Workout
Kipping Pullups
10 Sets 5-7-9-11
Score type: Reps
The Running Man
3 Rounds 400m Run —In Any Order— A) 30 Wall Balls B) 30 Box Overs (24/20”) C) 30/24 Row Cal
What Makes This Workout Effective
Today’s For Time gives you a choice most workouts don’t: three rounds of a 400m run plus 30 wall balls, 30 box overs and 30/24 calories on the rower — in whatever order you like. That ordering is the workout. Wall balls and the run both tax your legs and your breathing, box overs give your shoulders a rest but not your heart rate, and the rower is the only station where you can genuinely recover while still scoring. Pick your sequence in the warmup and keep it identical all three rounds, so you’re comparing rounds rather than guessing.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 400m run, 30 wall balls, 30 box overs at 24/20”, 30/24 calories rowed, three rounds. |
| Intermediate | 300m run; wall balls to the same target at a lighter ball; box overs at 20/16”; calories cut to 24/18 so the round stays under nine minutes. |
| Beginner | 200m run or 90 seconds on a bike; 20 wall balls to a lower target, or squats holding the ball to a box; 20 step-overs on a 20” box; 15/12 calories rowed. |
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: What order should I do the three stations in?
A: The common answer is wall balls first while you’re fresh, then box overs, then the rower to get your breathing back before you run again. If wall balls are your weakness, put them last in the round and accept a slower first round for a steadier third. What matters more than the order is using the same one every round.
Q: The run is where I fall apart. Should I go slower on it?
A: Yes — the run is a transition, not a race. Run it at a pace that lets you pick up the ball and start wall balls immediately instead of standing in the door recovering. Ten seconds saved on the run costs a minute inside if you arrive too gassed to work.
Q: Can I do this if I can’t run 400m yet?
A: Of course. Row or bike an equivalent distance, or run a shorter one — talk to your coach before class and they’ll set the number. Three rounds of steady work is the point; the exact distance isn’t.
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