CrossFit Republic – CrossFit
WE NEED MORE TRUNKERS AND THERE WILL BE PRIZES!!!
Thank you to those who have already snagged a spot! I’ve even seen people team up for this as well which is a great idea. Please help us make this a great and memorable night! Once again, if you have a business, I’d strongly consider snagging a spot and getting some type of lead magnet made up for the parents that will be coming through with their kiddos.
As far as the Trunker expectations go, you have no obligation to go crazy with your decorating so don’t get stressed out about what to do but if you want to go all out, please do! We will be doing a vote people’s favorite trunk at the event with Phat Muscle Project podium prizes for 1st, 2nd, and 3rd Place!
This form takes 30 Seconds. Just your information so we can get you assigned to spot:
CrossFit Republic First Annual Trunk Or Treat
No Endurance Today
This workout pairs loaded unilateral strength work with descending rowing intervals, which creates a high metabolic demand while targeting both muscular endurance and aerobic capacity. Research shows that moderate-to-high intensity interval training can burn as many (or more) calories than steady-state endurance work in a shorter timeframe, while also building lean muscle that increases resting metabolic rate. By combining strength under fatigue with sustained cardiovascular effort, athletes get the same “burn” they love from endurance WODs—while driving longer-term fat loss and performance gains.
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Barbell Bulgarian Split Squats (From the rack)
Every 3 Minutes on the 3 Minutes Complete 10 Barbell Bulgarian Split Squats On Each Leg
Intensity level today should be RPE 8
Bulgarian split squats build single-leg strength, balance, and stability by targeting the quads, glutes, and hamstrings while engaging the core for support. They also improve hip mobility and expose strength imbalances between legs, reducing injury risk. Because the rear foot is elevated, the front leg carries most of the load, mimicking athletic and functional movement patterns. This makes them excellent for developing lower-body power, knee health, and carryover to squats, running, and jumping. They’re especially valuable for athletes and general fitness alike since they strengthen stabilizers often missed in bilateral lifts.
RPE Explained: Rate of Perceived Exertion is a self-regulated training method where athletes rate effort on a scale, typically 1–10. A “1” feels like no effort, while “10” is maximal effort you couldn’t repeat. Instead of prescribing exact weights, RPE allows athletes to adjust loads based on daily readiness, fatigue, or recovery. For example, an RPE 8 means you lift a weight that leaves about 2 reps “in the tank.” This approach balances intensity with recovery, helps prevent overtraining, and makes programming more flexible and individualized.
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Daily Conditioning W.O.D. – 15 Minutes (Time)
For Time…
40/32 Calorie Row
30 Dumbbell Box Step Ups (2×50/35, 24/20)
30/24 Calorie Row
20 Dumbbell Box Step Ups (2×50/35, 24/20)
20/16 Calorie Row
10 Dumbbell Box Step Ups (2×50/35, 24/20)
10/8 Calorie Row
5 Dumbbell Box Step Ups (2×50/35, 24/20)
If low on dumbbells, ladies may use 35 lbs Kettlebells and the guys must suck it up and use the 53/55 lbs Kettlebells…It’ll build character. Dumbbells held in farmers carry grip
Intended Stimulus
Time Domain : 8–14 minutes (depending on rowing efficiency and how well athletes handle the dumbbells).
Primary Stimulus :
Leg stamina & endurance – sustained demand on quads, glutes, and hamstrings through rowing and loaded step-ups.
Cardiovascular capacity – moderate-high heart rate maintained throughout, with decreasing row calories keeping intensity high.
Grip & midline stability – holding dumbbells while stepping requires bracing and control under fatigue.
Workout Flow :
Row sets start high and descend, pushing athletes to maintain or increase pace as the volume decreases.
Step-ups are loaded, challenging unilateral leg strength and balance while keeping intensity steady.
Stimulus Goal :
Push to stay unbroken or with minimal breaks on step-ups.
Aggressive pacing on shorter row sets since recovery windows shrink as the workout progresses.
Train the ability to transition quickly under a rising heart rate.
Overall Effect : A lower-body and aerobic grind that tests composure under fatigue, rewards consistent pacing, and punishes athletes who come out too hot early.
Box Step Up Standards: Both knees and hips to full extension at the top of each rep standing flat on the box, shoulders stacked over the hips and feet. The Dumbbell may not come in contact with the Box at any point during a rep.
Step 1 Example (Beginner):
For Time
30/24 Calorie Row
20 Box Step Ups (24/20) (25s/15s or Weightless)
20/16 Calorie Row
15 Box Step Ups (24/20) (25s/15s or Weightless)
10/8 Calorie Row
10 Box Step Ups(24/20) (25s/15s or Weightless)
10/8 Calorie Row
5 Box Step Ups (24/20) (25s/15s or Weightless)
Step 2 Example (Scaled):
For Time
30/24 Calorie Row
20 Dumbbell Box Step Ups(2×35s/2x20s, 20/16)
20/16 Calorie Row
15 Dumbbell Box Step Ups (2×35s/2x20s, 20/16)
10/8 Calorie Row
10 Dumbbell Box Step Ups (2×35s/2x20s, 20/16)
10/8 calorie Row
5 Dumbbell Box Step Ups (2×35s/2x20s, 20/16)
Step 3 (Intermediate): Same as RX
Step 5 (RX+): 70s/55s lbs Kettlebells
Extra Core Work – 15 Minutes (Checkmark)
EMOM – 15
Minute 1: 12 – 15 Isometric Lunge with Band Trunk Rotation (Twisting Left)
Minute 2: 100′ Single Arm Slow Farmer’s Carry (Right Arm) (Heavy)
Minute 3: 12 – 15 Isometric Lunge with Band Trunk Rotation (Twisting Right)
Minute 4: 100′ Single Arm Slow Farmer’s Carry (Left Arm) (Heavy)