WOD: Red Bull
Thursday, September 24, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 10 Lunge & Twist 10 Bird Dogs 10 Step Ups 10 1-Leg Toe Touch
Floating Deadlifts 4 x 4
Score type: Not Scored
Floating Deadlifts
5 x 10
Score type: Load
Prep
4 Rounds 2 Box Jumps 4 Front Rack Lunges
Score type: Not Scored
Red Bull
10min AMRAP 1-2-3-4-5 (+1) Box Jumps 2-4-6-8-10 (+2) Front Rack Lunges
Score type: Rounds + Reps
What Makes This Workout Effective
Today pairs a controlled strength piece with a short, fast AMRAP. The floating deadlifts are the strength piece: five sets of ten, scored for load, with the bar never coming back to rest on the floor between reps, so there’s no bounce to borrow from anywhere in the set. Red Bull follows as a 10-minute AMRAP on an ascending ladder: box jumps climb by one each round (1-2-3-4-5 and on) while front rack lunges climb by two (2-4-6-8-10 and on). The rounds start quick and get longer, so the back half of the ten minutes is where your legs and lungs get tested.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Floating deadlifts, 5 x 10, the bar staying off the floor for every rep; Red Bull as written: 10-minute AMRAP climbing box jumps (+1) and front rack lunges (+2) |
| Intermediate | Floating deadlifts at a lighter load with a flat back on every rep; Red Bull with step-ups instead of box jumps and lunges at a lighter front rack load |
| Beginner | Romanian deadlifts with a light barbell or dumbbells on the same 5 x 10 scheme; Red Bull with step-ups to a low box and unweighted lunges |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 3 Rounds / 10 Lunge & Twist / 10 Bird Dogs / 10 Step Ups / 10 1-Leg Toe Touch / Floating Deadlifts / 4 x 4 |
| Floating Deadlifts | 5 x 10 |
| Prep | 4 Rounds / 2 Box Jumps / 4 Front Rack Lunges |
| Red Bull | 10min AMRAP / 1-2-3-4-5 (+1) / Box Jumps / 2-4-6-8-10 (+2) / Front Rack Lunges |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 3 Rounds / 10 Lunge & Twist / 10 Bird Dogs / 10 Step Ups / 10 1-Leg Toe Touch / Floating Deadlifts / 4 x 4 |
| Floating Deadlifts | 5 x 10 |
| Prep | 4 Rounds / 2 Box Jumps / 4 Front Rack Lunges |
| Red Bull | 10min AMRAP / 1-2-3-4-5 (+1) / Box Jumps / 2-4-6-8-10 (+2) / Front Rack Lunges |
FAQ
Q: How heavy should I load the floating deadlifts?
A: Lighter than your touch-and-go deadlift. Taking away the floor removes the reset between reps, so a weight that feels easy on rep three can feel very different by rep nine. Start lighter than you think, and let the last reps of each set tell you whether to add weight.
Q: How should I pace Red Bull?
A: The ladder climbs every round, so the first few rounds will fly by. Stay steady early rather than sprinting them, because the rounds you’re working through late in the ten minutes are where the score gets built. Step down from the box instead of rebounding if your legs start to go.
Q: I’m new. Can I do the floating deadlifts and box jumps?
A: Yes, with the right load and setup. Tell your coach it’s your first time. They’ll set your deadlift load and your box height, and step-ups are an option for the box jumps.
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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