CrossFit Republic – CrossFit
Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight)
Complete 5 Sets of 5 Heavy Bench Press
75% – 80% of 1RM
Intended Stimulus:
This is pure strength work and classic 5 by 5 . The goal is to accumulate quality volume at a load heavy enough to demand focus on every rep, without turning sets into grinders. Each set should feel challenging but repeatable, with bar speed slowing slightly on reps 4–5—not stalling.
Coaching Notes:
Treat every rep the same: solid setup, tight upper back, controlled descent, strong press.
No bounce off the chest. Own the bottom position.
Rest 2–2:30 minutes between sets to keep reps crisp.
If you miss reps or lose position, drop the load slightly and finish all 5 sets clean.
Rule of Thumb:
If rep 5 turns into a grind or your setup changes between reps, the weight is too heavy for today’s intent.
Bench Press (Weightlifting Variable Reps & Sets)
Daily Bodybuilding Bro Sesh W.O.D. – 12 Minutes (3 Rounds for weight)
Every Minute on the Minutes for 12 Minutes (4 Rounds) Complete…
Minute 1: 12 – 15 Reps of Barbell Bent Over Rows with Supinated Grip
Minute 2: 12 – 15 Reps of Barbell Skull Crushers on Flat Bench
Minute 3: 12 – 15 Reps of Double Dumbbell Bicep Curls (Same Time)
You choose loading for this workout. You may stay the same the entire workout or increase load as needed.
We recommend having two barbells set up for the bent over rows and skull crushers so that you don’t have to load/deload weight.
The best way to do this is to go with a partner or group of 3 and rotate through the movements.
Score is the last load of each movement and is only “RX” if you complete the 12 – 15 reps.
Endurance W.O.D. – 30 Minutes (Time)
For Time…
Mens Cals: 5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5 Calorie Row/Ski
Women’s Cals: 4 – 8 – 12 – 16 – 20 – 24 – 20 – 16 – 12 -8 – 4 Calorie Row/Ski
3 Sandbag Cleans Over the Shoulder (100/70)
6 Burpees Over the Sandbag (100/70)
9 Sandbag Bear Hug Squats (100/70)
Step 1: 30/20 Slam Ball
Step 2: 70lbs Sandbag/30lbs Slam Ball
Step 3: Same as Step 4
Step 5: 150/100
Intended Stimulus
This is a long endurance grind built around rising and falling machine volume paired with consistent odd-object work.
The calories create the pacing demand.
The sandbag creates the fatigue.
The goal is not to sprint the machines, it’s to move with control so the sandbag work stays smooth and repeatable throughout the entire ladder.
You should expect:
Elevated breathing early
Accumulating grip and leg fatigue
Increasing difficulty through the middle of the workout
A mental challenge as calories decrease but fatigue stays high
How This Should Feel
Early rounds should feel manageable and slightly conservative
Middle rounds (20–30 calories) will be the hardest section
Final descending calories reward athletes who didn’t overshoot the pace early
If you are standing around between movements, the machine pace was too aggressive.
Coaching Notes
Row / Ski
Smooth and consistent effort
Avoid chasing fast splits early
Think sustainable pace, not sprint output
Sandbag Cleans Over the Shoulder
Use hips, not arms
Stay close to the bag
Fast turnover without over-gripping
Burpees Over the Sandbag
Stay low and efficient
Step over if jumping spikes breathing too much
Bear Hug Squats
Keep the bag high and tight
Sit between the heels
Control the descent — rushing reps leads to posture collapse
Big Picture
This workout trains:
Aerobic capacity
Odd-object strength
Midline endurance
Mental pacing discipline
Extra Rotational Work – 12 Minutes (4 Rounds for time)
Every Minute on the Minute for 12 Minutes Complete…
Minute 1: 8 – 10 Kettlebell Rotational Cleans (Left)
Minute 2: 8- 10 Kettlebell Rotational Cleans (Right)
Minute 3: 8 – 10 Kettlebell Atlas Swings (Each Side)
You choose weight. Log all 4 rounds of load.