CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (3 Rounds for reps)
Complete 3 Sets for Max Reps of…
Men: 100% of Bodyweight Bench Press
Women: 70% of Bodyweight Bench Press
This equals out to a set every 5 minutes. Log weight in notes and in historical Wodify data below.
Intended Stimulus
This is a relative upper-body strength test .
The goal is to see how many quality reps you can perform with a load relative to your bodyweight. This gives a good picture of pressing strength relative to body size.
Each set should be a near-max effort , but still controlled and technically sound.
Execution Notes
Feet planted and stable on the floor
Upper back tight and shoulders pulled down and back
Controlled descent to the chest
Press to full elbow lockout
No bouncing the bar off the chest.
Rest
Take the full 5 minutes between sets .
These sets should be demanding enough that you need the recovery to repeat strong efforts.
Goal
Produce as many clean reps as possible each set
Minimize drop-off between rounds
Stop the set if bar speed slows dramatically or form breaks down
Big Picture
This session develops:
Relative pressing strength
Upper-body muscular endurance under load
Consistent bar path and pressing mechanics
Heavy, repeatable pressing strength carries over to movements like push presses, jerks, and many gymnastics movements.
Bench Press (Weightlifting Variable Reps & Sets)
Daily Bodybuilding Bro – Sesh – 12 Minutes (Checkmark)
Every 3 Minutes on the 3 Minutes for 4 Rounds Complete…
15 Single Dumbbell Curls
15 Single Dumbbell Skull Crushers
15 Single Dumbbell Russian Twists (R/L = 1)
You choose weight.
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Endurance W.O.D. – 30 Minutes (Distance)
Row for For Distance (Meters)
Every 500 Meters for the Men, 400 Meters for the Women Complete…
Left Arm:
3 Single Arm Russian Swings
3 Single Arm Cleans
3 Single Arm Front Squats
3 Single Arm Push Press
Right Arm:
3 Single Arm Russian Swings
3 Single Arm Cleans
3 Single Arm Front Squats
3 Single Arm Push Press
Kettlebell: 53/35
Intended Stimulus
This is a long aerobic endurance workout with small interruptions that challenge unilateral strength and coordination.
The row should stay steady and sustainable for the full 30 minutes. The kettlebell sequence briefly breaks the rhythm and forces the body to reset before returning to the machine.
The goal is consistent rowing pace while staying composed during transitions .
How This Should Feel
Controlled breathing for most of the workout
Legs gradually accumulating fatigue from the row
Shoulders and grip lightly taxed from the kettlebell work
You should never feel like you’re sprinting.
Pacing Expectations
Row at a pace you could maintain for 30+ minutes .
The kettlebell work should take 30 – 60 seconds , then you immediately return to rowing.
Avoid turning the kettlebell portion into conditioning, it should stay smooth and controlled.
Movement Notes
Russian Swings
Hinge with the hips
Bell finishes around chest height
Cleans
Use hips, not arms
Bell lands softly in the rack
Front Squats
Tall torso
Full foot pressure
Push Press
Dip and drive with the legs
Stable lockout overhead
Big Picture
This workout builds:
Aerobic endurance
Unilateral strength and coordination
The ability to maintain pace over long durations
Stay smooth, stay consistent, and let the meters accumulate.
Step 1: 20/10
Step 2: 25/15
Step 3: 35/20
Step 5: 70/55