CrossFit Republic – CrossFit
Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight)
0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Tempo Bench Press (3 seconds to the bottom and explode up) (Log both dumbbells of last stet)
8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Fly with Supination (Log both dumbbells of last set)
16 – 24 Minutes: 1 Set of 12/24, 10 /20, 8/16 Double Dumbbell Bicep Curls (Combine and Log Both Sets of Dumbbells)
24 – 32 Minutes: 1 Set of 12/24, 10 /20, 8/16 Ground Lying Double Dumbbell Skull Crusher (Combine and Log Both Sets of Dumbbells)
For the 12/24, 10/20, 8/16 Exercises, here are the instructions:
Choose two sets of dumbbells. One light set, one heavier set (Err on the side of caution. Don’t base this off of your normal level of strength)
Perform 12 Reps with the heavier set of dumbbells and then perform 24 reps with the lighter set of dumbbells
Immediately proceed to the set of 10/20 following the same instructions above and sequentially to 8/16
The heavier dumbbells are always the lower reps while the lighter dumbbells are always the higher reps.
Enjoy the pump brought to you by Chris and Kharja Teed.
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Endurance W.O.D. – 30 Minutes (Time)
For Time Complete 5 Rounds of…
10/7 Calorie Ski
12 Slam Ball Lying Chest Press (30/20)
10/7 Calorie Ski
12 Slam Ball Bent Over Rows (30/20)
10/7 Calorie Ski
12 Slam Ball Overhead Tricep Extensions (30/20)
10/7 Calorie Ski
12 Slam Ball Curls (30/20)
Workout Notes
This workout is built around a simple idea:
Keep your heart rate in a controlled aerobic range while doing muscle-building work .
You’re not here to sprint. You’re here to move continuously, keep tension on the muscles, and manage your breathing the entire time .
What We’re Training (And Why It Matters)
You’re combining two things:
1. Aerobic Work (Ski)
The ski should sit in a steady, sustainable effort :
You can control your breathing
You’re not panicking for air
You could maintain that pace for a long time
This trains your ability to:
Use energy efficiently
Recover faster
Keep moving without crashing
2. Bodybuilding Work (Slam Ball Movements)
Higher reps with controlled builds:
Muscle endurance
Time under tension (which helps muscle growth)
Control through full range of motion
How These Work Together
This style of training does a few important things:
Keeps your heart rate elevated while lifting
Builds muscle without needing heavy loads
Improves your ability to recover while still working
Allows you to sustain output longer in workouts
It’s not pure cardio.
It’s not pure bodybuilding.
It sits in the middle and that’s the point.
About “Fat Burning”
There’s a lot of noise around this, so here’s the reality:
Lower intensity aerobic work helps your body use fat as a fuel source more efficiently
That does NOT mean you’re “burning fat only”
Fat loss still comes down to overall consistency and energy balance
What this workout actually does:
Improves your engine
Lets you handle more training volume
Supports long-term body composition changes
How This Should Feel
Breathing elevated but controlled
Muscles working, not failing
Minimal standing around
If you’re redlining early, you’re missing the point.
Pacing Guidance
Ski
Smooth and repeatable
If you can’t control your breathing → slow down
Slam Ball Work
Controlled reps
No rushing
Keep tension the entire set
If you start throwing the ball around just to finish reps, you’ve gone too heavy or too fast.
What Not to Do
Don’t sprint the ski
Don’t rush sloppy reps
Don’t treat this like a race in round 1
You’ll pay for that later.
Final Thoughts
If you can’t keep moving, you went too hard.