CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time)

For Time…

40 – 30 – 20 – 10 Reps of…

Russian Kettlebell Swings (55/35)

Kettlebell Goblet Squats (55/35)

Ab Mat Sit Ups

Intended Stimulus

This is a moderate-length descending workout with high initial volume that tapers as fatigue builds.

The first round is the largest and sets the tone. Each round after becomes shorter, allowing you to increase pace if you managed the early volume correctly.

The goal is consistent movement through large sets , not sprinting the first round and stalling out.

How This Should Feel

First round feels long and controlled

Middle rounds feel like a steady grind

Final rounds should allow you to move faster

Fatigue will build in the legs, hips, and midline.

Time Expectation

Fast: 8–10 minutes

Moderate: 10–13 minutes

Longer: 13–16 minutes

If the first round takes more than 5–6 minutes, pacing or load should be adjusted.

Movement Notes

Russian Kettlebell Swings

Hinge through the hips

Bell to chest height

Use the hips, not the arms

Breathe at the top

Goblet Squats

Stay upright

Full depth

Keep kettlebell close to chest

Smooth, controlled tempo

Ab-Mat Sit Ups

Use a steady rhythm

Exhale at the top

Avoid rushing sloppy reps

Pacing Strategy

Break early in the round of 40 if needed

Settle into a sustainable pace

Increase effort as reps decrease

Big Picture

This workout trains:

Muscular endurance

Pacing through descending volume

Core and posterior chain stamina

Stay patient early so you can move fast late.

Step 1: 25/15

Step 2: 35/20

Step 3: Same as RX

Step 5: 70/55

Extra Work – Row Intervals (Time)

3 Rounds for Time of…

300 Meter Row

:30 rest

200 Meter Row

1:00 rest

100 Meter Row

1:30 rest