WOD: Total Recall
Sunday, September 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Total Recall
6 Rounds 4min Work 2min Rest A) Bike B) Row
Score type: Calories
What Makes This Workout Effective
Today’s six 4-minute pieces on the bike and rower, each followed by 2 minutes of rest, are aerobic power work scored in calories. Four minutes is too long to sprint and too short to cruise, so you spend most of every round just below the point where your breathing falls apart, and that is exactly the zone that raises the pace you can hold in longer workouts. The 2-minute rest brings your breathing down without making you fresh, and that is the point: round six should still look like round one if you pace it right.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Six 4-minute rounds of max calories on the bike and the rower, 2 minutes rest between rounds, at a pace you can repeat for all six. |
| Intermediate | Same bike and row intervals, but hold a steady conversational-hard pace for the first two rounds and only build effort from round three on. |
| Beginner | Four to six rounds of 3 minutes of work with 3 minutes of rest. On the rower, keep the damper around 4-5 and drive legs, then hips, then arms on every stroke. |
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 | ~36 min | Six 4-minute intervals with 2 minutes rest between them. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace a 4-minute interval?
A: Pick a calories-per-minute number for each machine and sit on it for the whole round. They won’t be the same number, because a bike and a rower don’t produce calories at the same rate for the same effort. The first 30 seconds should feel almost too easy, and if you still feel strong at the 2-minute mark, push the last minute. Athletes who blow up in round one usually lose more calories over the next five rounds than they gained.
Q: What should I do with the 2 minutes of rest?
A: Get off the machine, walk, and slow your breathing down through your nose for the first minute. Use the second minute to set up your machine for the next round so you’re not fiddling with foot straps or the seat while the clock runs. Write your score down before you forget it. Comparing rounds is how you learn your pace.
Q: I’ve never used the rower or the gym bikes. Can I still do this?
A: Yes, and it’s one of the best days to start. Neither machine takes a lot of skill, and your coach will show you the rowing stroke and bike setup in the warmup. Your score is your own calories, so nobody else’s number matters today.
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