CrossFit Republic – CrossFit
Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible with a Partner of…
400 Meter Run (Together)
100′ Sandbag Bear Hug Carry (150/100) (Split Evenly – 50′ Each)
20 Burpees Over the Sandbag (Split as desired)
Cones 25′ Apart
10 Meter = 1 Rep
25′ = 1 Rep
Modify with a 500/400 Meter Ski (Both Partners Skiing on Separate Machines at the Same Time)
Intended Stimulus
This is a partner endurance workout with shared effort and constant movement.
Run/Ski = steady engine
Carry = midline and upper body tension
Burpees = breathing and pace control
The goal is to keep both athletes involved and limit downtime between movements .
Time Domain Breakdown
Run (together): 2:00 – 3:00
or Ski: 2:00 – 2:45
Sandbag Carry (100′ total): 1:00 – 2:00
Burpees (20 total): 1:30 – 2:30
Round Expectation
Per round: 4:30 – 7:00
Expect 4–6 rounds depending on pacing and transitions
If rounds are pushing past 7 minutes early, adjust carry weight or burpee pace.
Strategy Notes
Run / Ski
Stay together
Match pace. This is not where you win time
Sandbag Carry
Clean handoff at 50′
No standing around before the switch
Stay tight in the midline and don’t let the bag pull you forward
Burpees
Break into quick sets early (ex: 5/5/5/5 or 10/10)
Avoid one partner doing all 20
Keep transitions tight
Step Options
Step 1 — Beginner
200 Meter Run or 250/200 Meter Ski (together)
100′ Plate Carry (45/35)
20 Burpees to Plate
Time Targets
Run/Ski: 1:30–2:30
Carry: 1:00–1:30
Burpees: 1:30–2:00
Step 2 — Scaled
300 Meter Run or 375/300 Meter Ski
100′ Sandbag Carry (100/70)
20 Burpees Over the Sandbag
Time Targets
Run/Ski: 2:00–2:45
Carry: 1:00–2:00
Burpees: 1:30–2:30
Step 3 — Intermediate
400 Meter Run or 500/400 Meter Ski
100′ Sandbag Carry (150/100)
20 Burpees Over the Sandbag
Time Targets
Run/Ski: 2:00–3:00
Carry: 1:00–2:00
Burpees: 1:30–2:30
Final Thoughts
If one person is waiting on the other at transitions, you’re not splitting the work well.