CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for reps)

6 Rounds for Reps Of…

3:00 Work / 1:00 Rest

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

Max Ball Slams (30/20)

Intended Stimulus

This is a repeat effort engine workout designed to be simple, approachable, and effective for all levels.

The machine is the buy-in that elevates heart rate. The ball slams are where you accumulate your score. Each round should feel like a controlled push that you can repeat 6 times.

Time Domain Breakdown

Machine: 1:45 – 2:15

Ball Slams Window: ~:45 – 1:15

If the machine is taking longer than 2:15, adjust pace or scale distance/calories.

Pacing Strategy

Machine

Strong but repeatable

First round should NOT be your fastest

Aim for similar finish times each round

Ball Slams

Consistent pace from the start

Use hips, not just arms

Find a rhythm you can maintain across all rounds

How This Should Feel

Round 1: controlled

Rounds 2–4: uncomfortable but consistent

Rounds 5–6: maintaining output becomes the challenge

You should be able to start each round on time and keep output close.

Step Options

Step 1 — Beginner

250/200 Meter Row/Ski or 15/12 Cal Bike

Max Ball Slams (20/10)

Time Targets

Machine: 1:30–2:00

Slams: 1:00–1:30

Step 2 — Scaled

400/300 Meter Row/Ski or 24/19 Cal Bike

Max Ball Slams (20/10)

Time Targets

Machine: 1:45–2:15

Slams: :45–1:15

Step 3: Same as RX

Step 5: Plate Ground to Overhead (45/35)

Time Targets

Machine: 2:00–2:30

Slams: :30–1:00

Final Thoughts

If your slam reps drop off hard after round 2, your machine pace is too aggressive.