WOD: Blade Runner
Friday, September 11, 2026 | CrossFit MYO, San Jose CA
The Workout
Blade Runner
Every 3min For 30min 9/6 Bike Cal 3 Wall Walks
Score type: Checkbox
What Makes This Workout Effective
Today’s piece runs on a three-minute clock for thirty minutes — ten rounds of 9/6 calories on the bike and 3 wall walks — and it’s scored as a checkbox, so the only question is whether you finish every round inside the window. That changes how you ride: there’s no prize for arriving at the wall early, only a penalty for arriving there too winded to hold a straight line. Wall walks punish a soft midline more than tired shoulders, and thirty of them across half an hour is where that shows up.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 9/6 calories on the bike and 3 wall walks every three minutes, ten rounds, chest and thighs touching the wall at the top. |
| Intermediate | 7/5 calories; 3 wall walks to a taped line short of full height, or 2 full wall walks. |
| Beginner | 5/4 calories; 3 incline push-ups with feet on a box, or a 20-second front-leaning rest hold against the wall. Keep the three-minute clock — the interval is the workout. |
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 hard should I ride if the round is scored pass or fail?
A: Ride at the pace that leaves you able to start the first wall walk immediately, and no faster. Finishing the calories twenty seconds sooner buys nothing; arriving at the wall gasping costs you the round. Aim to have roughly forty-five seconds of rest at the end of each three minutes, and hold that gap steady from round one.
Q: My wall walks fall apart in the back half. How do I keep them?
A: Squeeze your glutes and ribs down before your hands leave the floor, and walk in smaller steps than feel natural. Most late-round failures are a sagging midline, not weak shoulders. If round seven is the first one you can’t finish clean, scale to a taped line for the rest — a clean partial rep trains the position, a sloppy full one doesn’t.
Q: I’m new. Is thirty minutes too long for my first class?
A: No, and the format is actually friendly to a first-timer: you get a guaranteed break every three minutes whether you’re fast or not. Your coach will set your calories and your wall-walk version so you’re working for about two minutes and resting for one, which is exactly the intent.
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