CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for time)

Every 5 Minutes on the 5 Minutes for 5 Rounds Complete…

21 Bar Facing Burpees

15 Strict Press (95/65)

50′ Handstand Walk

Cones 25′ Apart

Intended Stimulus

This is a repeatable interval workout where the first two movements fatigue your engine and shoulders, and the handstand walk tests your ability to stabilize and control your body under fatigue .

The goal is to finish each round with time to rest and maintain quality on the handstand walk.

Time Domain Breakdown

Bar Facing Burpees: 1:30 – 2:00

Strict Press (15 reps): 1:00 – 2:00

Handstand Walk (50′): :30 – 1:00

Round Expectation

Total work per round: 3:30 – 4:30

Leaves :30 – 1:30 rest

If you’re consistently finishing past 4:30, adjust the load or reps.

Loading Guidance (Strict Press)

The barbell should be around ~50% of your 1RM strict press .

You should be capable of 10+ reps unbroken when fresh

In the workout, expect to break into 1–2 quick sets

If you’re forced into small sets early or grinding reps, the weight is too heavy.

Movement Notes

Bar Facing Burpees

Smooth, consistent pace

Stay low and efficient over the bar

Avoid sprinting the first round

Strict Press

No leg drive

Stay braced through the midline

Bar path straight and controlled

Quick breaks if needed — don’t grind

Handstand Walk

Kick up with control

Stay tight through the midline

Short, controlled steps

Break before failure if needed

This is not where you want to be missing reps repeatedly.

Pacing Strategy

Establish a repeatable pace in round 1

Keep transitions tight

Prioritize finishing the press in control so you can execute the walk

Step 1 (Beginner):

15 Bar Facing Burpees (May step over)

12 Strict Press (45/35)

5 Inchworm to Push Up or 100′ Plate Overhead Walk (25/10)

Step 2 (Scaled):

21 Bar Facing Burpees

15 Strict Press (75/55)

3 – 5 Half Wall Walks or Box Pike Walks or 100′ Plate Overhead Walk (45/25)

Step 3:

21 Bar Facing Burpees

15 Strict Press (95/65)

5 Wall Walks or 25′ Handstand Walk

Step 5: 115/85