WOD: RoboCop
Saturday, September 12, 2026 | CrossFit MYO, San Jose CA
The Workout
RoboCop
6 Rounds [6 Front Squats (75/55lbs)] [6 Push Press (75/55lbs)] -Unbroken Only- 6 Burpees Over Barbell
What Makes This Workout Effective
Today’s For Time is six rounds of a barbell complex that has to be unbroken — 6 front squats straight into 6 push presses at 75/55lbs — then 6 burpees over the bar. The unbroken requirement is the whole workout: the load is light enough that any single rep is easy, and heavy enough that the twelfth one with the front rack shutting down your breathing is not. Burpees over the barbell then take away the recovery you were counting on, so you arrive at the next set of front squats with a heart rate you have to squat under.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 6 front squats and 6 push presses at 75/55lbs, unbroken as one complex, then 6 burpees over the barbell, six rounds. |
| Intermediate | Drop to 65/45lbs so the complex genuinely stays unbroken — that matters more than the number on the bar; burpees over the bar with a step up. |
| Beginner | Empty barbell or dumbbells for the front squats and push presses, keeping the complex unbroken; step-out burpees beside the bar instead of over it. |
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 load should I pick if I want to keep the complex unbroken?
A: Choose a weight you could do all twelve reps with twice through when fresh. If you’re guessing between two plates, take the lighter one — breaking the complex in round four means the workout stopped testing what it was built to test. The bar should feel almost too easy in round one.
Q: Should I rest before the barbell or before the burpees?
A: Before the barbell, every time. The complex is the part with a standard attached to it, so it gets the fresh version of you. Take five long seconds standing over the bar, then pick it up and finish all twelve. Rest taken after the burpees is worth far more than rest taken in the middle of a front squat set.
Q: The front rack position kills my wrists and shoulders. Any fix for today?
A: Widen your grip and let your fingers come off the bar — the bar sits on your shoulders, your hands are only there to keep the elbows up. If your elbows still drop, go lighter or move to dumbbells held at the shoulders. Tell your coach before class and they’ll set you up in the warmup rather than mid-workout.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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