CrossFit Republic – CrossFit

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

6 Rounds for Total Calories of…

In 3 Minutes Complete…

15 Toes to Bar

10 Single Dumbbell Alternating Devil’s Presses (50/35)

Max Calorie Machine

Rest 1:00

Intended Stimulus

This is a repeat sprint with interference .

Toes to bar → midline fatigue

Devil’s press → full-body fatigue and heart rate spike

Machine → where you accumulate score

The goal is to consistently earn time on the machine and produce repeatable output across all 6 rounds.

Time Domain Breakdown

Toes to Bar (15): :45 – 1:15

Devil’s Press (10): :45 – 1:30

Work Window Goal

You should have :45 – 1:15 on the machine each round

If you’re getting less than :30, adjust reps or load.

Pacing Strategy

Toes to Bar

Quick, controlled sets (5–5–5 or similar)

Avoid hitting failure early

Devil’s Press

Steady singles or small sets

Don’t sprint — you need to get to the machine

Machine

Build effort over the first few seconds

Hold a hard, sustainable pace

Aim for consistent calories each round

Round Expectation

Calories should stay within 2–5 calories of each other

Slight drop-off is normal, but not a collapse

If round 1 is your best by a large margin, you went out too hard.

Common Mistake

Treating the buy-in like the workout.

This workout is scored on the machine — everything before it is just setting up your opportunity to work.

Final Thoughts

If you’re not getting enough time on the machine, the rest of the workout is too aggressive.

Step 1:

15 Strict Hanging Knee Raises, Lying Leg Raises, Ab Mat Sit Ups

10 Single Dumbbell Alternating Devil’s Presses (Or Cleans) (20/10)

Max Calorie Machine

Step 2:

15 String Hanging Legg Raises or Toes as High as Possible

10 Single Dumbbell Alternating Devil’s Presses (25/15)

Max Calorie Machine

Step 3: 35/20

Step 5: 70/50