CrossFit Republic – CrossFit
Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 6 Minutes..
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
12 Hang Power Cleans (135/95)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 6 Minutes..
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
9 Hang Power Cleans (155/105)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 6 Minutes..
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
6 Hang Power Cleans (185/125)
Score is rounds and reps all totaled together across all 3 AMRAPs. Start from the beginning each time. Add all the round and add all the reps.
Workout Overview & Intended Stimulus
3 × 6-Minute AMRAPs (with 2:00 Rest)
Machine effort paired with increasingly heavy hang power cleans .
Each interval keeps the same machine work while the barbell:
Gets heavier
Drops in reps
This shifts the workout from:
Engine → Barbell Cycling → Heavy Barbell Under Fatigue
What This Workout Is Trying to Train
This is a repeatable power output workout .
The goal is to develop the ability to:
Push your engine for short intervals
Recover quickly
Then repeat that effort with a heavier barbell
This is not one long grind. It’s three hard efforts .
How Each Interval Should Feel
AMRAP 1 — Light Barbell / Fast Pace
You should move quickly and cycle the barbell in 1–2 sets .
Breathing should be the main limiter.
AMRAP 2 — Moderate Barbell / Controlled Pace
Now the barbell becomes noticeable.
AMRAP 3 — Heavy Barbell / Strength Under Fatigue
The machine will feel harder and the barbell will demand respect.
The goal is to minimize drop-off between rounds, not win the first one.
Pacing Expectations
Machine pace = consistent across all 3 intervals
First round should feel slightly conservative
Last round should feel like a push
If round 1 is a sprint, round 3 becomes survival.
What This Should Feel Like Overall
Rising fatigue across the workout
Short recovery periods that matter
Increasing barbell difficulty without chaos
This workout rewards athletes who:
Manage pacing early
Stay composed under fatigue
Respect the heavier barbell late
Step Variations
Step 1 — Beginner
AMRAP 6
100m Run or 150/150m Row/Ski or 9/6 Cal Bike
12 Hang Power Cleans (45/35)
Rest 2:00
AMRAP 6
100m Run or 150/150m Row/Ski or 9/6 Cal Bike
9 Hang Power Cleans (75/55)
Rest 2:00
AMRAP 6
100m Run or 150/150m Row/Ski or 9/6 Cal Bike
6 Hang Power Cleans (95/65)
Step 2 — Scaled
AMRAP 6
200m Run or 250/200m Row/Ski or 12/9 Cal Bike
12 Hang Power Cleans (75/55)
Rest 2:00
AMRAP 6
Same machine
9 Hang Power Cleans (95/65)
Rest 2:00
AMRAP 6
Same machine
6 Hang Power Cleans (115/85)
Step 3 — Intermediate
AMRAP 6
200m Run or 250/200m Row/Ski or 15/12 Cal Bike
12 Hang Power Cleans (115/85)
Rest 2:00
AMRAP 6
Same machine
9 Hang Power Cleans (135/95)
Rest 2:00
AMRAP 6
Same machine
6 Hang Power Cleans (155/105)
Step 5 — RX+
AMRAP 6
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
12 Hang Power Cleans (155/105)
Rest 2:00
AMRAP 6
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
9 Hang Power Cleans (185/125)
Rest 2:00
AMRAP 6
200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike
6 Hang Power Cleans (205/145)