WOD: Air Force
Monday, October 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 16 Side Step Squats 8 Up Downs 16 Banded OH Press 8 Up Downs
Score type: Not Scored
Prep
2 Rounds 2 Burpees 4 Thrusters 2 Burpees 4 SDHP 2 Burpees 4 Push Jerks 2 Burpees 4 OHS 2 Burpees 4 Front Squats
Score type: Not Scored
Air Force
For time: • 20 Thrusters • 20 Sumo deadlift high pulls • 20 Push jerks • 20 Overhead squats • 20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
What Makes This Workout Effective
Today’s For Time combines high-volume barbell cycling with a strict burpee clock. The constant need to drop for four burpees every minute forces rapid transitions between floor and standing positions. This tests aerobic capacity while challenging posterior chain and shoulder stability through the five distinct barbell movements.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 95lb thrusters, SDHP, push jerks, OHS, front squats; 65lb for women; 4 burpees at the start of every minute |
| Intermediate | 75lb thrusters, SDHP, push jerks, OHS, front squats; 45lb for women; burpee to box instead of full burpee |
| Beginner | PVC pipe or a 45lb bar for the barbell lifts (light dumbbells for the SDHP), 20 reps each in the written order; 4 burpees with a step back and no jump at the start of every minute |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 8min AMRAP / 16 Side Step Squats / 8 Up Downs / 16 Banded OH Press / 8 Up Downs |
| Prep | 2 Rounds / 2 Burpees / 4 Thrusters / 2 Burpees / 4 SDHP / 2 Burpees / 4 Push Jerks / 2 Burpees / 4 OHS / 2 Burpees / 4 Front Squats |
| Air Force | For time: / • 20 Thrusters / • 20 Sumo deadlift high pulls / • 20 Push jerks / • 20 Overhead squats / • 20 Front squats / Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. |
FAQ
Q: How should I approach the burpee-minute structure to avoid burning out early?
A: Treat the burpees as part of the work, not a break. Move through them quickly but with control so you hold the same pace every minute, then take your barbell reps in sets you can finish.
Q: What’s the best strategy for moving between the five barbell movements?
A: The order is fixed: thrusters, sumo deadlift high pulls, push jerks, overhead squats, then front squats, 20 reps of each. Plan your grip around it. The bar goes to the floor for the high pulls, comes back to your shoulders for the push jerks, goes overhead for the overhead squats, and then returns to the front rack for the front squats. Use the moment after your burpees to reset your grip and stance for the next rep.
Q: I’ve never done SDHP before. What should I focus on to stay safe and efficient?
A: Keep your back flat and hinge at the hips, letting the bar travel close to your legs. Drive through your heels to stand up and avoid rounding your lower back as the bar leaves the floor.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136