WOD: Rockstar
Saturday, September 26, 2026 | CrossFit MYO, San Jose CA
The Workout
Rockstar
4 Rounds 30 KB Goblet Squats (UNBROKEN ONLY) 30 Pushups 30 Situps
What Makes This Workout Effective
Rockstar is four rounds of 30 kettlebell goblet squats, 30 push-ups and 30 sit-ups. The goblet squats carry one rule: unbroken only. Each set of 30 has to go start to finish without setting the kettlebell down, so your kettlebell choice matters. The push-ups and sit-ups can be broken up however you need, which makes them the place to recover your breathing before the next unbroken set.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 4 rounds: 30 KB goblet squats (unbroken only), 30 push-ups, 30 sit-ups |
| Intermediate | A lighter kettlebell so all 30 goblet squats stay unbroken; push-ups from the knees or on an elevated surface; same sit-ups |
| Beginner | A light kettlebell or air squats; incline push-ups on a box; sit-ups with reduced reps if needed |
FAQ
Q: How heavy should the kettlebell be?
A: Heavy enough to work, light enough to hold for 30 reps without setting it down, four times. The squats have to stay unbroken, so if you’re unsure between two kettlebells, take the lighter one.
Q: How should I break up the push-ups and sit-ups?
A: Break them early and often, in small sets, rather than waiting until you fail. They’re the part of each round where you get your breathing back before the next set of goblet squats.
Q: Is Rockstar good for beginners?
A: Yes. Every movement scales, and a coach will help you pick a kettlebell that lets you keep the squats unbroken. See the Scaling Options table above.
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