WOD: Leland
Thursday, October 1, 2026 | CrossFit MYO, San Jose CA
The Workout
Kipping Pullups
10 Sets 5-7-9 or 11 *Pick one for all 10 sets
Score type: Reps
Leland
3 Rounds 30 KB Box Step Ups (24/16kg) 30 Situps 30 Single Ring Rows
What Makes This Workout Effective
Today pairs a pull-up skill piece with Leland, a high-rep three-round grind. Ten sets of kipping pull-ups, where you pick one number (5, 7, 9 or 11) and hold it for all ten sets, scored for reps, teach a rhythmic whole-body swing. Leland then asks for 30 step ups, 30 sit-ups and 30 single ring rows, three times through. Your grip, lats and trunk have already worked, so clean, repeatable reps count for more than speed.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Kipping pull-ups, 10 sets of the same 5, 7, 9 or 11, then Leland as written: 30 KB box step ups (24/16 kg), 30 sit-ups, 30 single ring rows, three rounds. |
| Intermediate | Break the pull-ups into kipping singles or small clusters. In Leland, use a lighter kettlebell and split each set of 30 into sets of 10. |
| Beginner | Kip swings on the bar, or ring rows or banded pull-ups, for the pull-up sets. In Leland, step up with no kettlebell, do 20 sit-ups and 20 ring rows per round. |
FAQ
Q: Should I pick 5, 7, 9 or 11 for the pull-ups?
A: Pick one number and hold it for all ten sets. Choose the one where your last set still looks like your first. A smaller number done cleanly beats a big number that falls apart by set six.
Q: How do I get through 30 reps of everything in Leland?
A: Break each set of 30 into chunks you can repeat, like 10-10-10 or 15-15, and move on before your form slips. If the ring rows start to slow you down, break those up first and keep your hips level.
Q: I can’t do a strict pull-up yet. Can I still learn to kip?
A: Yes. Kip swings on the bar teach the timing without needing the strength to finish the pull, and your coach will pair them with ring rows or banded pull-ups so you build both pieces at once.
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