CrossFit Republic – CrossFit

Daily Bro-Sesh Bodybuilding W.O.D. – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Heavy Double Dumbbell Bench Press (Score both dumbbells)

8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (8 – 10 Each Arm) (Score both dumbbells)

16 – 24 Minutes: 4 Sets of 10 – 12 Crossbody Dumbbell Tricep Extension Lying on Bench (10 – 12 Each Arm) (Score One Dumbbell)

24 – 32 Minutes: 3 Sets of 7 – 7 – 7 Double Dumbbell Bicep Curls (Simultaneously) (7 Bottom to ½ Way, 7 ½ to Top, 7 Full) (Score both dumbbells)

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Endurance W.O.D. – 30 Minutes (Time)

For time:

1000/800 Meter Ski

800 Meter Run

500/400 Meter Ski

400 Meter Run

250/200 Meter Ski

200 Meter Run

Run Modification: 1000/800, 500/400, 250/200 Meter Row

Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and ski, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the ski erg. Barring technique on the ski erg, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Scaled/Beginner option:

For time:

500/400 Meter Ski

400 Meter Run

250/200 MeterSki

200 Meter Run

150/100 Meter Ski

100 Meter Run

Run Modification: 500/400, 250/200, 150/100 Meter Row

Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the ski erg, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you’re feeling during the workout.