CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight)
Bench Press
3 Sets of 10 Reps
Score is total load. Heavy is the goal but heavy relative to 10 reps.
Purpose of This Session
The goal is to:
Accumulate meaningful volume at challenging loads
Build pressing strength that lasts beyond the first few reps
Improve upper-body muscular endurance without sacrificing mechanics
Ten-rep sets force you to stay organized under fatigue. You don’t get to rely on pure strength or momentum—you have to stay tight and efficient.
Intended Stimulus
Each set should feel heavy but repeatable
The final 2–3 reps of each set should require focus and control, not survival
You should finish all three sets without failing reps, but knowing you were close
If you could hit 12–15 reps at that weight, it’s too light.
If you’re grinding reps 6–7, it’s too heavy.
Loading Guidance (Rule of Thumb)
Aim for ~ 65–75% of a true 1RM
Choose a load you could perform 11–12 reps with if absolutely necessary
Increase weight across sets only if bar speed and position stay consistent
Remember: Total load matters more than ego weight.
Rest & Execution
Rest as needed, but expect 2–4 minutes between sets
Stay tight on every rep: consistent setup, controlled descent, strong press
Treat each set like it matters—this isn’t junk volume
Why This Matters
Strength isn’t just how much you can lift once.
It’s how well you can repeat quality reps under fatigue .
This type of session:
Supports bench press progress
Carries over to push-ups, wall balls, thrusters, and dumbbell pressing
Builds durability in the shoulders, elbows, and upper back
Bottom Line
This is work capacity for strength , not conditioning and not maxing out.
Show up ready to lift heavy, stay disciplined, and earn the volume.
Daily Bodybuilding Bro-Sesh – 16 Minutes (4 Rounds for weight)
Every 3 Minutes on the 3 Minutes for 4 Rounds Complete…
7 Bottom to Halfway Barbell Bicep Curls
7 Halfway to Top Barbell Bicep Curls
7 Full Barbell Curls
Set 1: Regular Grip
Set 2: Wide Grip
Set 3: Close Grip
Set 4: Reverse Grip
Purpose of This Session
This is strict hypertrophy and tendon-strength work , not conditioning.
The goal is to:
Build the biceps through longer time under tension
Strengthen the elbow and forearm complex
Improve positional strength through different joint angles
Expose weak points in the curl (bottom, mid-range, and top)
Breaking the movement into segments forces control where athletes usually cheat or lose tension.
Intended Stimulus
Moderate load that feels challenging but controlled
Forearms and biceps should be deeply fatigued by the final reps of each round
No momentum, no leaning back, no hip drive
You should finish each set with a pump, not blown technique
If you’re swinging the bar or rushing reps to beat the clock, the weight is too heavy.
Why the Grip Changes Matter
Each grip shifts stress slightly:
Regular Grip: Balanced biceps engagement
Wide Grip: Short head emphasis and inner arm tension
Close Grip: Long head and full-length contraction
Reverse Grip: Brachialis and forearm strength, elbow health
This is deliberate variety to build durable, balanced arms , not just bigger ones.
Loading Guidance
Start lighter than you think
You should be able to complete all 21 reps without breaking form
Expect to reduce weight slightly for the reverse-grip set if needed
Rule of thumb:
If the last 2–3 reps of each section feel slow but clean, you’re in the right place.
Coaching Points to Focus On
Elbows stay pinned—don’t drift forward
Smooth, controlled tempo both up and down
Full extension on full curls without locking out aggressively
Stay tall and braced—no torso movement
Bottom Line
This is quality muscle work , not a race.
Slow down, control every inch of the movement, and let the volume do its job.
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Endurance W.O.D. – 35 Minutes (Time)
For Time…
3 Rounds of…
30/24 Calorie Row
30 Lying V Sit Med Ball Chest Throws (30/20)
Directly Into…
3 Rounds of…
30/24 Calorie Ski
30 Lateral Ball Slams (30/20) (R/L=2)
Directly Into…
3 Rounds of…
24/19 Calorie Bike
30 Slam Ball Forward Stationary Lunges (R/L=2)
Machines are intended to take approximately 2:00 – 2:30 to Finish while the movements are intended to be accomplished in 1:00 – 1:30.
Modifications
Step 1: (Reduced Calorie, Weight, and Reps)
3 Rounds of…
20/16 Calorie Row
20 Lying V Sit Med Ball Chest Throws (20/10) (Raise height of legs to reduce the core demand)
Directly Into…
3 Rounds of…
20/16 Calorie Ski
20 Lateral Ball Slams (20/10) (R/L=2)
Directly Into…
3 Rounds of…
15/12 Calorie Bike
20 Slam Ball Forward Stationary Lunges (R/L=2) (20/10)
Step 2: (Reduced Calorie)
3 Rounds of…
24/19 Calorie Row
30 Lying V Sit Med Ball Chest Throws (30/20)
Directly Into…
3 Rounds of…
24/19 Calorie Ski
30 Lateral Ball Slams (30/20) (R/L=2)
Directly Into…
3 Rounds of…
15/12 Calorie Bike
30 Slam Ball Forward Stationary Lunges (R/L=2)