CrossFit Republic – CrossFit
Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time)
Teams of 3 Splitting Reps However Desired
For Time…
Buy In: 60/48 Calorie Echo Bike
300 Double Unders
60 Thrusters (95/65)
30 Bar Muscle Ups
200 Double Unders
45 Thrusters (115/85)
20 Bar Muscle Ups
100 Double Unders
30 Thrusters (135/95)
10 Bar Muscle Ups
Buy Out: 60/48 Calorie Echo Bike
Stimulus
This is a high-skill, high-fatigue team workout that blends engine, barbell cycling, and advanced gymnastics . The buy-in and buy-out on the Echo Bike bookend the workout with a heavy respiratory demand, while the descending chipper in the middle forces teams to manage increasing barbell loads and gymnastics under fatigue .
The intent is not chaos. The goal is smooth transitions, smart rep splitting, and consistent effort from all three teammates.
Workout Flow
One athlete works at a time unless sharing machines.
Reps may be split however desired across the team.
Teams must complete each section in order before moving on.
Execution & Coaching Notes
Echo Bike (Buy-In / Buy-Out):
Treat these as controlled efforts, not all-out sprints.
The bike sets the tone—redlining early will show up hard during the thrusters and muscle-ups.
Double Unders:
Stay relaxed and efficient. Large unbroken sets are great, but avoid misses that spike heart rate.
If you’re not the strongest double under athlete, contribute smaller, clean sets.
Thrusters:
Loads increase each round—choose smart sets early so you can still move the bar in the final segment.
Prioritize breathing at the top, a strong front rack, and leg drive over muscling the bar.
Bar Muscle Ups:
These are the highest-skill, highest-risk movement of the workout.
Use your most efficient athletes here, but avoid burnout—short, repeatable sets win.
Clean transitions matter more than big hero sets.
Team Strategy
Assign strengths early (bike, DUs, gymnastics, barbell).
Plan rep schemes before starting—don’t decide mid-workout.
Keep one athlete ready to step in immediately to avoid dead time.
Modifications
MMF: 56 Cals
MFF: 52 Cals
MF: 36 Cals
MM: 40 Cals
FF: 32 Cals
Teams of 2 do 2/3 of everything except for the gymnastics work. You’ll do 21, 15, 9
Team of 1 do 1/3 of everything except for gymnastics work. You’ll do 12, 9, 6
Step 1:
300 Single Unders
60 Thrusters (45/35)
30 Ring Rows or PVC Seated Banded Lat Pull Downs (Coach Zach’s Preferences)
200 Single Unders
45 Thrusters (75/55)
20 Ring Rows or PVC Seated Banded Lat Pull Downs (Coach Zach’s Preferences)
100 Single Unders
30 Thrusters (95/65)
10 Ring Rows or PVC Seated Banded Lat Pull Downs (Coach Zach’s Preferences)
Step 2:
450 Singles
60 Thrusters (75/55)
30 Pull Ups (Kipping, Banded, or Jumping)
300 Single Unders
45 Thrusters (95/65)
20 Pull Ups (Kipping, Banded, or Jumping)
100 Double Unders or Reduce Reps to 50
30 Thrusters (115/85)
10 Pull Ups (Kipping, Banded, or Jumping)
Step 3:
300 Double Unders or Reduce Reps to 200
60 Thrusters (95/65)
30 Chest to Bar Pull Ups
200 Double Unders or Reduce Reps to 150
45 Thrusters (115/85)
20 Chest to Bar Pull Ups
100 Double Unders or Reduce Reps to 50
30 Thrusters (135/95)
10 Chest to Bar Pull Ups
Step 5:
300 Double Unders
60 Thrusters (115/85)
30 Bar Muscle Ups
200 Double Unders
45 Thrusters (135/95)
20 Bar Muscle Ups
100 Double Unders
30 Thrusters (155/105)
10 Bar Muscle Ups