WOD: C4.
Friday, September 25, 2026 | CrossFit MYO, San Jose CA
The Workout
C4.
Every 6min For 30min 500/400m Row 20 Toes to Bar
What Makes This Workout Effective
Today’s every-6-minute interval gives you five rounds of a 500/400m row and 20 toes-to-bar, and whatever time is left in each window is your rest. That structure lets you push the row harder than you could in a straight 30-minute piece, because the clock hands you a real break before the next round starts. The catch is the toes-to-bar: they hit when your grip and lats are already tired from pulling, so the goal is a finish time you can repeat all five rounds, not a fast first round and a slow fifth.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500m row (400m) and 20 toes-to-bar every 6 minutes, five rounds |
| Intermediate | Same row distance; swap the toes-to-bar for 20 knees-to-chest from the bar, or keep toes-to-bar and cut to 12–15 reps so you finish each round with at least 2 minutes of rest |
| Beginner | Row 300–350m at a steady, conversational pace; 20 hanging knee raises, or strict V-ups on the floor if hanging grip gives out |
FAQ
Q: How hard should I row?
A: Hard enough that you finish the round with at least a minute and a half to rest, not so hard that your hands are shot before the bar. For most people that’s a split a few seconds slower than their 2,000m pace. If your round time creeps up by more than 20 seconds from round one to round five, you went out too hot.
Q: How should I break up the toes-to-bar?
A: Decide before the first round and stick to it. Sets of 5 or 4 with short, planned breaks beat going unbroken early and then failing reps at 12. Shake your hands out on the walk from the rower to the bar, and get your grip set before your first rep rather than jumping up and adjusting.
Q: What if I finish with almost no rest left?
A: Then scale the next round. The rest is part of the workout, and without it the later rounds turn into one long grind. Drop the toes-to-bar reps or shorten the row until you’re getting at least a minute off the clock, and tell your coach so they can help you pick the right version for next time.
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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