CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible (with a Partner) in 25 minutes

20 Box Overs (24/20)

25 Double Dumbbell Deadlifts (50s/35s)

20 Toes to Bar

26 Double Dumbbell Push Press (50s/35s)

Partner A performs a 500/400 meter Row or Ski while Partner B completes as many reps as possible, then switch. If all out of row and skis, complete a 24/19 Calorie Echo Bike.

*Limiting DB movement will be the push press. If there is enough equipment, you may use two sets of dumbbells but for bigger classes, stick to the lighter set of dumbbells based on the limiting movement.

*Dumbbell Etiquette: Please don’t drop the dumbbells from above your head. If you can’t control them down, they’re too heavy for you. Try breaking early before failure to avoid this situation.

On a 25 minute clock, Partner A starts with a 500/400 Meter Row or Ski while Partner B performs as many rounds and repetitions as possible of the movements. When Partner A completes their distance, partners switch and Partner B starts the machine while Partner A continues the AMRAP where their partner left off.

Score is the cumulative total number of rounds and repetitions completed of the AMRAP portion of the workout before the 25 minute clock stops. The machine meters do not count for anything and is just a pacer station for the switch.

Tips and Strategy

Go at a moderate pace—around 70-75% of your max speed—during the machine. Go harder and faster during the AMRAP—around 85-90% of your max speed. You can think of this as interval training: You’re “on” during the AMRAP and “off” during the machine.

Intended Stimulus

This WOD should feel like an Interval WOD—only just a little bit worse, since your “rest” is a machine. The AMRAP portion of this workout should feel really tough. You should be excited to take your “break” and hit the machine

Enjoy the push that comes from Partner Workouts—you’ll work much harder when you’ve got someone counting on you.

Step 1:

20 Box Step Overs (20/16) or Plate Overs (2x45s/1×45)

25 Double Dumbbell Deadlifts (25s/15s)

20 Ab Mat Sit Ups, Suit Cases, Reverse Crunches, Candlesticks, V-Ups, Flutter Kicks (L/R=1) Etc

26 Double Dumbbell Push Press (25s/15s)

Step 2:

20 Box Overs or Step Overs (20/16)

25 Double Dumbbell Deadlifts (35s/20s)

20 Hanging Knee Raises or Toe Raises (Strict or Kipping)

26 Double Dumbbell Push Press (35s/20s)

Step 3:

20 Box Overs (24/20)

25 Double Dumbbell Deadlifts (50s/35s)

20 Toes to Bar

26 Double Dumbbell Push Press (50s/35s)

Step 5:

20 Box Overs (24/20)

25 Double Dumbbell Deadlifts (70s/50s)

20 Toes to Bar

26 Double Dumbbell Push Press (70s/50s)