CrossFit Republic – CrossFit
Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight)
Chest Day
0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Bench Press (Log both dumbbells of last set)
8 – 16 Minutes: 4 Sets of 10 – 12 Single Dumbbell Pull Overs (Log weight of last set)
16 – 24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Log both dumbbells of last set)
24 – 32 Minutes: 4 Sets of 10 – 12 Alternating Crossbody Chest Flys (L/R = 1) (Low to High and Standing) (Log both dumbbells of last set)
Intended Stimulus
This is a hypertrophy and structural balance session focused on chest development and shoulder health.
The goal is to accumulate high-quality upper-body volume while training the chest through multiple angles:
Horizontal press
Shoulder extension
Horizontal adduction
Low-to-high pressing path
Expect a strong muscular burn and fatigue, not breathlessness.
Loading Guidance
Choose a weight that allows 10–12 controlled reps every set.
The final 2–3 reps should feel challenging without losing control.
If you can exceed 12 reps easily, increase weight next set.
Execution Notes
Control the lowering phase on every rep.
Prioritize full range of motion.
Rest about 60–90 seconds between sets.
Move with intent, not speed.
Big Picture
This session builds:
Upper-body muscle mass
Pressing strength support
Shoulder durability for barbell and gymnastics work
Quality reps and controlled tempo matter more than heavy weight.
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Endurance W.O.D. – 30 Minutes (Time)
10 Rounds for Time of…
200 Meter Run
10 Hand Release Push Ups
100 Meter Farmer’s Carry (55s/35s)
Intended Stimulus
This is a long conditioning workout built around repeatable running and upper-body fatigue.
The run elevates heart rate, the push-ups challenge upper-body stamina, and the farmer’s carry adds grip and midline fatigue that accumulates every round.
The goal is steady, sustainable movement across all 10 rounds , not aggressive early pacing.
How This Should Feel
Breathing elevated from the start
Grip and shoulders fatigue progressively
Later rounds become a test of staying consistent under fatigue
You should be able to keep moving with minimal standing rest.
Movement Notes
Run
Smooth and repeatable pace
Avoid sprinting the first few rounds
Hand Release Push Ups
Chest to floor, hands leave the ground
Full lockout at the top
Break early to avoid failure
Farmer’s Carry
Shoulders down and back
Small, controlled steps
Stay tall and brace your core
Pacing Guidance
Rounds 1–3 should feel controlled.
Rounds 4–7 should feel steady and uncomfortable.
Rounds 8–10 are about staying disciplined and minimizing slowdowns.
Big Picture
This workout trains:
Aerobic endurance
Upper-body stamina
Grip and midline durability
Step 1:
100 Meter Run
10 Hand Release Push Ups from the Knees
100 Meter Farmer’s Carry (20s/10s)
Step 2:
200 Meter Run
10 Hand Release Push Ups from the Knees
100 Meter Farmer’s Carry (35s/20s)
Step 3:
200 Meter Run
10 Hand Release Push Ups
100 Meter Farmer’s Carry (55s/35s)
Step 5:
200 Meter Run
10 Hand Release Push Ups
100 Meter Farmer’s Carry (70s/55s)