CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Supinated Bench Press (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Tricep Kick back (Same Time) (Log both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Curls (Same Time) (Log both dumbbells of last set)

What We’re Actually Training

This is hypertrophy work , which means:

You’re chasing tension on the target muscle , not just moving weight

You’re controlling both directions of the rep

You’re accumulating time under tension

If reps are rushed, you lose the stimulus.

Concentric vs Eccentric — What Matters

Concentric (Lifting Phase)

This is where you shorten the muscle .

Drive with intent, but don’t rush

Stay in control and no bouncing or jerking

Focus on the target muscle doing the work , not just completing the rep

Example (Incline Press):

Press by contracting chest and triceps, not by shifting shoulders forward.

Eccentric (Lowering Phase)

This is where most of the hypertrophy value comes from.

Control the descent for 2–3 seconds

Maintain tension the entire way down

Don’t let gravity take over

This is where:

More muscle fibers are recruited

More tissue damage (the good kind) occurs

More growth stimulus is created

If you drop the weight quickly, you’re skipping half the benefit.

Time Under Tension (TUT)

With 10–12 reps, your goal is roughly:

30–50 seconds per set under tension

A good reference:

1 second up

2–3 seconds down

That keeps the muscle working the entire set instead of resting between reps.

Movement-Specific Focus

Incline Bench Press

Shoulder blades pinned

Chest stays high

Lower under control, press with intent

Don’t let shoulders take over

Incline Supinated Bench

Palms facing you increases bicep + upper chest involvement

Keep elbows slightly tucked

Stay controlled — this is not a max load movement

Incline Tricep Kickbacks

Upper arm stays fixed

Only the elbow moves

Full extension and squeeze at the top

Slow return — don’t let the weight drop

Incline Curls

Elbows stay slightly behind the body

Full stretch at the bottom

Controlled curl — no swinging

Squeeze at the top, then slow down

Load Selection

You should reach near failure at 10–12 reps

Last 2–3 reps should be difficult, but still controlled

If tempo breaks down, the weight is too heavy

What You Should Feel

Muscle burn building through the set

Loss of speed as fatigue sets in

Target muscle doing the work, not joints or momentum

If you feel it more in joints than muscle, adjust load or tempo.

Final Thoughts

If the eccentric isn’t controlled, you’re focusing too much on counting reps.

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Endurance W.O.D. – 30 Minutes (Time)

5 Rounds of…

30/24 Calorie Echo Bike

30 Ball Slams (30/20)

Rest 1:00 Between Rounds. Log final time at the end but try to keep track of split times to better understand your round pace.

What This Workout Is

This workout sits in the lactate / aerobic threshold range , not a max sprint and not easy aerobic work.

Each round should feel like:

Hard breathing

Muscles starting to burn

Still controlled enough to repeat similar times

The 1:00 rest is just enough to recover slightly, not reset completely.

What We’re Training

Ability to produce and tolerate lactate

Ability to recover just enough and go again

Consistent output across multiple efforts

If done correctly, rounds 4 and 5 should feel very similar to rounds 1 and 2 — just more uncomfortable.

Time Domain Breakdown (Per Round)

Echo Bike (30/24 cals): 1:00 – 1:45

Ball Slams (30): 1:00 – 1:45

Round Expectation

Per round: 2:15 – 3:30

Rest: 1:00

Total working time: ~11–17 minutes of effort

If your first round is under ~2:00, you went out too fast.

If your rounds drift past ~3:30 early, you’re pacing too conservatively or the load is too heavy.

Pacing Guidance

Bike

Hard, but not a sprint

You should be able to get off and move immediately to slams

If you’re sitting on the bike after finishing, you overshot

Ball Slams

Consistent rhythm

Use hips, not just arms

Don’t sprint the first 10 reps and fall off

What You Should See

Round times within ~10–20 seconds of each other

No major drop-off

Effort feels similar, even if it feels harder later

Common Mistake

Treating round 1 like a max effort.

That turns this into:

One fast round

Four slow ones

That defeats the purpose of threshold work.

Final Thoughts

If your round times fall off hard after round 2, you didn’t pace — you guessed.

Step 1:

20/16 Calorie Echo Bike

20 Ball Slams (20/10)

Step 2:

24/19 Calorie Echo Bike

30 Ball Slams (20/10)