WOD: MPCC
Sunday, September 20, 2026 | CrossFit MYO, San Jose CA
The Workout
MPCC
20min AMRAP 30/24 Row Cal 20/16 Bike Cal 10 Burpees
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s 20-minute AMRAP is an engine test with almost nowhere to hide: two machines back to back, then the only bodyweight movement in the round. The row and the bike draw on the same aerobic system but load the legs differently, so the bike collects whatever you overspent pulling, and the burpees land when your legs are already flooded. The first round sets up your score: pick a pace you could hold for all twenty minutes and refuse to race the person next to you.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Row calories, bike calories and burpees as written for the full twenty minutes |
| Intermediate | Trim the row and bike calories by about a fifth so the rounds keep turning over; step-out burpees with no jump at the top |
| Beginner | Half the calories on both the rower and the bike, held at a conversational pace; burpees with hands on a box |
FAQ
Q: What pace should I row at?
A: Whatever pace you could hold if the row were a 2,000m piece instead of a calorie target. Calories reward raw power, so the rower tempts you to yank on it. The athletes with the highest round counts tend to be the ones whose split barely moves between round one and the last round.
Q: How do I handle the move from the rower to the bike?
A: Budget ten seconds for it and don’t try to save them. Unstrap while your legs are still turning, walk rather than jog, and start the bike at a cadence you can hold instead of a standing sprint. That transition is where you either claw back a little air or blow the round.
Q: I’ve never used the bike. Anything I should know?
A: Push and pull the handles instead of only cycling your legs. The calories come off much faster when your arms are working. Then start smoother than feels necessary. The bike punishes a hot start, and a hot first thirty seconds costs more later than it buys you now.
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