WOD: Spyglass Hill
Wednesday, September 16, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 10 Plank & Reach 10 Hip Bridge 5 Walkout Pushups 5 Bootstraps
3 Rounds 3-Pos Clean 3 Front Squats
Score type: Not Scored
Clean Complex
1 Clean 1 Front Squat 1 Hang Clean
Score type: Load
Prep
2 Rounds 1min Row :30sec Rest 1min Wall Walks :30sec Rest
Score type: Not Scored
Spyglass Hill
2 Rounds 3min AMRAP Row Cal 1min Rest 3min AMRAP Wall Walks
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP is two rounds of three minutes rowing for calories, one minute of rest, then three minutes of wall walks. The two pieces tax different things: the rower is legs and lungs, and the wall walks are shoulders and midline holding you upside down. The clean complex before it, a clean, a front squat and a hang clean in one set, is built for load, and it trains you to stay braced and upright under a heavy bar.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Clean complex built to a heavy set, then two rounds of 3-minute row for calories and 3-minute wall walks with the chest reaching the wall. |
| Intermediate | Wall walks that stop halfway up, with your hands about two feet from the wall, then walk back down under control. The row stays as written. |
| Beginner | Clean complex with an empty barbell or PVC. In place of wall walks, put your feet on a box and walk your hands back toward it into a pike hold, and row at a pace you could hold for all three minutes. |
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 row in a three-minute window?
A: Hard, but not a sprint from the first stroke. Pick a calorie pace you can hold for the full three minutes and try to beat it slightly in the final 30 seconds. Going all-out in the first minute usually costs you more calories in minutes two and three than it earned.
Q: What should I do with the one-minute rest?
A: Get off the rower, shake out your legs, and set up at the wall before the clock starts. Chalk your hands if they’re sweaty. The first wall walk should start the second the minute ends, not after you’ve wandered over.
Q: I’ve never done a wall walk. Is it safe to try today?
A: For most people, yes, as long as you only walk as far as you can control. Start in a push-up position with your feet against the wall, walk your feet up and your hands in a little at a time, and walk back out slowly. If your shoulders or midline start to sag, stop at that height. The pike hold with your feet on a box trains the same upside-down pressing position with less risk.
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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