WOD: Calabazas
Tuesday, October 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Good Morning 5x12
Good Morning for load: #1: 12 reps #2: 12 reps #3: 12 reps #4: 12 reps #5: 12 reps
Score type: Load
Calabazas
6 Rounds 200m Run 20 Pushups 1min Rest
What Makes This Workout Effective
Today’s workout combines Good Morning 5x12 with Calabazas, a 6-round circuit of 200m Run and 20 Pushups. The Good Morning targets the posterior chain—hamstrings, glutes, and lower back—building strength and stability under load. The Calabazas circuit develops aerobic capacity and upper-body endurance through repeated running and pushing movements.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Good Morning 5x12 (as prescribed), 200m Run, 20 Pushups, 1min Rest |
| Intermediate | Good Morning with reduced load, 200m Run or 150m Run, 15 Pushups or knee pushups |
| Beginner | Good Morning with bodyweight or light dumbbells, 100m Run or walk, 10 Pushups on knees or wall pushups |
FAQ
Q: How should I approach the Good Morning sets to maintain form across all 5 sets of 12?
A: Focus on a controlled tempo—initiate by pushing hips back with a slight knee bend, keeping the back flat, and hinge until you feel a stretch in the hamstrings. Return to standing by driving hips forward. Avoid rounding the spine; engage the core to protect the lower back. If form breaks, reduce weight or reps rather than compromising technique.
Q: What’s the best way to transition between the Run and Pushups in the Calabazas circuit?
A: As soon as you finish the 200m run, move directly to the pushups without stopping. Use the time to catch your breath while dropping to the floor. Keep your hands shoulder-width, core tight, . Move efficiently—no extra steps or pauses between movements.
Q: I’ve never done Good Morning before—how do I start safely?
A: Begin with an empty barbell across your upper back, or one light dumbbell held at your chest. Practice the hinge motion without weight first to get comfortable with the movement pattern. Focus on hip drive and keeping your back neutral. Start with 8–10 reps and gradually build to 12 as your confidence and strength increase.
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