CrossFit Republic – CrossFit
Daily Core Strength W.O.D. – 15 Minutes (AMRAP – Rounds)
Every 3 Minutes on the 3 Minutes Complete…
15/12 Calorie Echo Bike or 20/16 Calorie Ski Erg
:30 Hollow Hold
RX+: Hanging L-Sit
Score are the amount of rounds you complete. Perfect score is 5. This is not an AMRAP despite what Wodify automatically titles it as when we configuring the scoring.
Modify by selection a hollow hold variation from the video below or performing a :30 Front Elbow plank.
The bike or ski should be done in about :50 – 1:00 which would give an athlete an approximate work to rest ration of 1:1 or 90 Seconds to 90 Seconds.
This strength portion is meant to challenge your cardiovascular conditioning while getting you to focus the control of your midline while under fatigue. This will be a solid primer for the gymnastics work in part 2 of today’s daily.
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Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 10 Minutes of…
6 Alternating Single Dumbbell Goblet Lunges (50/35) (R/L=2)
4 Lateral Burpees Over the Dumbbell
2 Ring Muscle Ups
STIMULUS & GOALS
7-14+ rounds.
Maintain a pace of 1 round/1:00 for as long as possible.
Advanced athletes may be able to hold:40-:45 per round.
Unbroken lunges throughout.
STRATEGY
Push the pedal to the floor and keep moving.
Take a few extra breaths before jumping up on rings or bar if necessary.
Step 1:
6 Alternating Single Dumbbell Goblet Lunges (25/15)
4 Burpees
2 Seated Strict Ring or Barbell Pull Ups + 2 Foot Assisted Ring Dips
– Hold the dumbbell any way
Step 2:
6 Alternating Single Dumbbell Goblet Lunges (35/20)
4 Lateral Burpees Over the Dumbbell (Stepping Over)
2 Banded Strict Pull Ups + 2 Banded Strict Ring Dips
– Hold the dumbbell any way
Step 3:
6 Alternating Single Dumbbell Goblet Lunges (35/20)
4 Lateral Burpees Over the Dumbbell (Stepping Over)
2 Bar Muscle Ups or 2 String Ring Pull Ups + 2 Strict Ring Dips
Step 5:
6 Alternating Single Dumbbell Goblet Lunges (70/50)
4 Lateral Burpees Over the Dumbbell
2 Ring Muscle Ups
– Hold the dumbbell any way
Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps Possible in 30 Minutes of…
20/16 Calorie Row
10 Kettlebell Goblet Forward Lunges (55/35) (R/L=2)
20 Kettlebell Plank Pull Throughs (R/L=2)
10 Ring Rows
10 Burpees Over the Rower After Each Round
Step 1: 25/10
Step 2: 30/15
Step 3: 35/20
Step 5: 70/55
Today’s workout is designed to sit right in that steady, uncomfortable endurance zone — where you’re pushing effort but not losing control or breaking down movement quality.
Thirty minutes is a long time to hold pace, so your goal should be to find a sustainable rhythm early and stay consistent from start to finish. Each round should look and feel about the same—no sprinting out the gate, no long pauses halfway through.
This one builds aerobic capacity, midline control, and muscular endurance across the entire body:
The row drives heart rate up and keeps your pacing honest.
The goblet lunges challenge midline stability and lower body stamina under load.
The plank pull-throughs reinforce anti-rotation and shoulder endurance.
The ring rows provide pulling balance while taxing grip and posture.
The burpees over the rower serve as a “reset” each round—expect heart rate spikes and practice composure under fatigue.
Think of this as a 30-minute test of discipline : Can you stay moving, stay efficient, and keep your breathing controlled through constant work?
Stimulus Goals:
Time Domain: 30 minutes (long aerobic grind)
Effort: 70–80% sustained effort — push hard, but never redline
Focus: Cardio consistency, midline control, and smooth transitions
Scoring Intent: Aim for 5–7 rounds , depending on rowing speed and transition times