CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. -26 Minutes (6 Rounds for reps)

3 Minutes On – 1:30 Off

8 Shuttle Runs (Down and Back = 1)

16 Kettlebell Swings (55/35)

Max Calorie Machine (Bike, Row, Ski)

*Cones 30′ Apart

**Each machine twice. Try to replicate the same rotation through them across 6 rounds. Coach may need to quickly assign groups to each set of machines to first ensure capacity and then to decide the rotation. Most practical rotation: Bike to Ski, Ski to Row, Row to Bike.

The shuttle runs and kettlebell swings are not part of your score. Consider them a buy in for the max reps.

Round 1: 0:00

Round 2: 4:30

Round 3: 9:00

Round 4: 13:30

Round 5: 18:00

Round 6: 22:30

Step 1:

6 Shuttle Runs (Down and Back = 1)

12 Kettlebell Swings (20/10) (Russian if needed)

Max Calorie Machine (Bike, Row, Ski)

Step 2:

8 Shuttle Runs (Down and Back = 1)

16 Kettlebell Swings (35/20)

Max Calorie Machine (Bike, Row, Ski)

Step 3:

8 Shuttle Runs (Down and Back = 1)

16 Kettlebell Swings (55/35)

Max Calorie Machine (Bike, Row, Ski)

Step 5:

8 Shuttle Runs (Down and Back = 1)

16 Kettlebell Swings (70/55)

Max Calorie Machine (Bike, Row, Ski)

Intended Stimulus

This is a repeatable interval conditioning workout .

The shuttle runs and kettlebell swings are intentionally placed to:

Elevate heart rate

Pre-fatigue the posterior chain

Force you onto the machine already breathing hard

The machine becomes the output test.

You should be able to:

Push hard once you reach the machine

Recover during the 1:30 rest

Replicate similar calorie numbers across rounds

If your calorie output falls off sharply after round two, the early pace was too aggressive.

How This Should Feel

Rounds feel fast but controlled

Breathing spikes early, settles slightly on the machine

Legs and grip accumulate fatigue, especially on the bike and row

Final rounds become a mental effort to maintain output

This is not a long grind, it’s six focused pushes.

Coaching Notes

Shuttle Runs: Stay low and efficient on turns. No sprinting required.

Kettlebell Swings: Unbroken or one quick break. Use hips, not arms.

Machine: Strong effort, but not an all-out sprint. Aim for repeatable calories each round.

Big Picture

This workout trains:

Aerobic power

Fatigue management

Consistency under interval pressure

Treat the buy-in as the cost of entry, the real work starts once you touch the machine.