CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Climb the Ladder as High as Possible in 20 Minutes of…

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10 and son climbing by 1 rep each round…

Bench Press (155/105)

Echo Bike

30 Double Unders After Each Round

Split reps however desired. Score is rounds and reps. The double unders count as reps if the time ends during your set of whatever round you’re on.

Athletes, spot one another as you get deeper into this workout. Although the weight isn’t intended to be “heavy,” fatigue will set in and a spot for safety is more important than the leaderboard. Those extra couple seconds to get over to the bike won’t make a major impact. Just hustle.

Stimulus & Athlete Notes

Today is a 20-minute ladder that blends upper-body stamina, midline stability, and aerobic repeatability. The bench reps climb by one each round, and the Echo calories climb with them. The 30 double unders after each round create a consistent interruption to your rhythm and force you to manage your breathing under rising fatigue.

Bench Press

The load isn’t meant to be heavy, but it will feel heavier every round simply because the reps keep increasing. Your goal is to maintain quality reps under fatigue without losing position.

Expect triceps, shoulders, and midline to be the limiting factor, not absolute strength.

Spot each other. Don’t cut corners here—you’ll move faster and safer with someone ready to assist.

Echo Bike

This is the “cost” of each round. Each time the bench reps climb, the bike gets more uncomfortable. Pace should be controlled early, committed late. If you go too hot in the first few rounds, the Echo will expose it quickly.

Double Unders

The 30 reps are the “reset button” after every round. They’re not the focus today, but they compound shoulder fatigue and will make the bench feel more muscularly expensive.

If double unders break down:

Move to 45 singles,

Or a :30 cap per set.

Overall Stimulus

This is upper-body endurance + aerobic resilience.

Not a strength test. Not a sprint.

You should be able to keep moving with short, planned breaks—not hit a wall.

Scaling Notes

Bench Press: Use a load that allows smooth, unbroken reps early, and small sets later. No grinders.

Echo: Any machine works if needed —just stay consistent round to round.

Double Unders: Pick a rope variation that keeps your heart rate and movement consistent.

Safety Reminder

Spot each other every round once fatigue sets in. The leaderboard doesn’t matter more than the person next to you. The few seconds it takes to get set safely won’t affect your score the way a bad rep will.

Step 1

Bench Press (75/55)

45 Singles or Line Hops or Plate Taps

Step 2

Bench Press (95/65)

45 Singles or Line Hops

Step 3

Bench Press (135/95)

30 Double Unders or :30 of Practice

Step 5:

Bench Press (185/125)