WOD: Kipping Chest to Bar & The Rock
Tuesday, October 6, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 6 Scap Pullups 6 Lunge & Reach 6 Hollow to Arch Snap 12 Mountain Climbers 6 Ring Rows 6 Step Ups
Kip Swings 3 x 3 Chest to Bar Pullups 1-3-5
Score type: Not Scored
Kipping Chest to Bar
10 Sets 3-5-7-9
Score type: Reps
Prep
3 Rounds :20sec Bike 2-4-4
Score type: Not Scored
The Rock
Every 4min For 16min 25/18 Bike Cal Max Box Overs (48/40”)
Score type: Reps
What Makes This Workout Effective
Today has two scored pieces. First, Kipping Chest to Bar: 10 sets of 3-5-7-9, scored in reps. Then The Rock: every 4 minutes for 16 minutes, 25/18 calories on the bike, then as many box overs (48/40”) as you can, scored in reps. The kipping work builds pulling power and rhythm on the bar, and The Rock asks for a hard bike effort followed by repeated box overs. The warm-up gets your shoulders and midline ready with Scap Pullups, Ring Rows, Lunge & Reach and Hollow to Arch Snaps.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Kipping Chest to Bar, The Rock, 3min Machine, 6 Scap Pullups, 6 Lunge & Reach, 6 Hollow to Arch Snap, 12 Mountain Climbers, 6 Ring Rows, 6 Step Ups, Kip Swings 3 x 3, Chest to Bar Pullups 1-3-5, Kipping Chest to Bar 10 sets of 3-5-7-9, :20sec Bike prep (3 rounds, 2-4-4), The Rock: every 4min for 16min, 25/18 Bike Cal, Max Box Overs (48/40”) |
| Intermediate | Substitute Kipping Chest to Bar with Kipping Pullups or Strict Pullups; reduce bike calories to 15/12; perform Step Ups on a lower box (20-24”) or use a bench; replace Box Overs with Step Overs or Burpees; scale Scap Pullups to hanging scapular retractions or banded scap pull-downs |
| Beginner | Replace Chest to Bar Pullups with Assisted Band Pullups or Inverted Rows; use a stationary bike or rower for bike intervals; perform Lunge & Reach with bodyweight only and reduced range of motion; substitute Hollow to Arch Snap with Bird-Dogs or Dead Bugs; do Ring Rows with feet on the ground and knees bent; perform Step Ups on a low step (8-12”) or use a chair; skip Kip Swings and use Strict Swings or no swings; do Box Overs as Step Overs or skip entirely |
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| Warmup | 3min Machine / -Then- / 3 Rounds / 6 Scap Pullups / 6 Lunge & Reach / 6 Hollow to Arch Snap / 12 Mountain Climbers / 6 Ring Rows / 6 Step Ups / Kip Swings / 3 x 3 / Chest to Bar Pullups / 1-3-5 |
| Kipping Chest to Bar | 10 Sets / 3-5-7-9 |
| Prep | 3 Rounds / :20sec Bike / 2-4-4 |
| The Rock | Every 4min / For 16min / 25/18 Bike Cal / Max Box Overs (48/40”) |
FAQ
Q: How should I pace the 25/18 calorie bike in The Rock?
A: The Rock runs every 4 minutes for 16 minutes, so you start four rounds, and the sooner you finish the calories the more time you have for box overs. Pick a bike effort you can repeat all four times rather than one that leaves you empty after the first round. Your score is your box over reps, so a calorie effort that hurts your box overs is too hard.
Q: What’s the best way to move from the bike to the box overs?
A: Know where your box is before the round starts so you can step off the bike and go straight to it. Every second you spend between the bike and the box is a second you are not adding reps. Ask your coach to show you a box over technique you can repeat when you are tired.
Q: I’ve never done Kip Swings or Chest to Bar Pullups—what’s a safe way to start?
A: Begin by mastering the hollow body position and strict shoulder engagement. Practice Kip Swings on the bar with a wide grip, focusing on the hip snap and controlled descent—start with 3 sets of 3 reps with long rest. For Chest to Bar Pullups, use a thick resistance band over the bar and under your knees to assist, or perform inverted rows with a slight lean to build the necessary pulling strength before attempting the full movement.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
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