CrossFit Republic – CrossFit
Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds)
This is not an AMRAP. This is an EMOM contrary to Wodify auto-populated titling for scoring. 20 is a perfect score.
Every Minute on the Minute for 25 Minutes Complete…
Minute 1: 15/12 Calorie Row
Minute 2: 15 Double Dumbbell Bench Press (50s/35s)
Minute 3: 15/12 Calorie Ski
Minute 4: 15 Ring Dips
Minute 5: Rest
Coaches, stagger athletes in a manner that puts half the class starting on the rower and the other half starting on the ski erg. Athletes on the row erg will go to the bench and athletes on the ski erg will go to to the ring dips or whatever modification they/you choose for them.
Utilize the incline benches to increase the amount of benches on the floor. Please wipe them down after both classes.
If all out of a specific machine, substitute with a 12/9 Calorie Echo Bike or 20/16 Calorie C2 Bike
Intended Stimulus
This workout is designed as a moderate-to-high volume push/pull endurance piece that challenges upper-body stamina without turning into a sprint. The goal is repeatable work across all 5 cycles , not max effort in any single minute.
You should feel:
Sustainable breathing on the row and ski
Local muscular fatigue in the chest, shoulders, and triceps
Enough pressure that the rest minute matters, but not so much that reps fall apart early
If you are consistently finishing a station with 30+ seconds to spare, the stimulus is likely too easy. If you are failing reps by round two, it’s too aggressive.
Movement Intent & Focus
Row / Ski (Pull):
These are not max calories—aim for a strong but controlled pace you can repeat.
Smooth, efficient strokes matter more than spike-and-crash output.
Double Dumbbell Bench Press (Push):
Choose a load that allows unbroken sets with consistent tempo.
Prioritize control to protect shoulders and maintain pressing mechanics under fatigue.
Ring Dips (Push):
Quality reps matter: locked out at the top, controlled depth at the bottom.
This movement will accumulate fatigue quickly—smart scaling keeps the workout productive.
Rest Minute:
Use this time intentionally—slow breathing, shake out the arms, reset your focus.
This rest is what allows quality work to continue for 25 minutes.
Scaling Notes
Ring dips may be scaled to:
Banded ring dips
Box dips
Push-ups if needed to maintain movement quality
Reduce calories slightly if you cannot consistently finish within the minute.
Overall Goal
This workout rewards discipline and consistency . The athletes who manage fatigue early and stay composed through pressing volume will finish strong. Treat it as a long-term effort, not a test of ego.
Workout Modifications
Step 1:
Minute 1: 12/9 Calorie Row
Minute 2: 10 Double Dumbbell Bench Press (25s/15s)
Minute 3: 12/9 Calorie Ski
Minute 4: 10 Banded Ring Dips, Seated Rings Dips, Foot Assisted Ring Dips, Box Dips
Minute 5: Rest
Step 2:
Minute 1: 15/12 Calorie Row or Reduce Cals
Minute 2: 15 Double Dumbbell Bench Press (35s/20s) as well as reduce reps
Minute 3: 15/12 Calorie Ski or Reduce Cals
Minute 4: 15 Banded Ring Dips, Seated Rings Dips, Foot Assisted Ring Dips, Box Dips
Minute 5: Rest
Step 3:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Double Dumbbell Bench Press (40s/30s) or Reduce Reps of Step 4 weight
Minute 3: 15/12 Calorie Ski
Minute 4: 15 Ring Dips or Reduce Reps
Minute 5: Rest
Step 5:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Double Dumbbell Bench Press (70s/50s)
Minute 3: 15/12 Calorie Ski
Minute 4: 15 Ring Dips
Minute 5: Rest