CrossFit Republic – CrossFit
Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time)
For Time…
9 Double Dumbbell Thrusters (35s/20s)
100 Meter Run
15 Double Dumbbell Thrusters (35s/20s)
200 Meter Run
21 Double Dumbbell Thrusters (35s/20s)
400 Meter Run
21 Double Dumbbell Thrusters (35s/20s)
200 Meter Run
15 Double Dumbbell Thrusters (35s/20s)
100 Meter Run
9 Double Dumbbell Thrusters (35s/20s)
Run Conversions:
100 Meter Run: 150/100 Meter Row or 8/6 Cal Echo
200 Meter Run: 250/200 Meter Row or 15/12 Cal Echo
400 Meter Run: 500/400 Meter Row or 30/24 Cal Echo
Intended Stimulus
This is a fast-paced conditioning workout with increasing and then decreasing volume.
The center of the workout:
21 thrusters + 400m run + 21 thrusters
is where pacing mistakes show up.
Thrusters drive:
Heart rate
Leg fatigue
Shoulder fatigue
Breathing restriction
The runs determine whether you recover or continue spiraling.
Time Domain Breakdown
Thrusters
9 reps: :20 – :45
15 reps: :35 – 1:15
21 reps: :60 – 2:00
Runs
100m: :20 – :40
200m: :45 – 1:15
400m: 1:45 – 3:00
Workout Expectation
Fast: 10–13 minutes
On pace: 13–18 minutes
Longer: 18–22 minutes
If you’re redlining before the first set of 21s, the opening pace was too aggressive.
Movement Notes
Double Dumbbell Thrusters
Full squat depth
Stand completely before pressing
Use the legs to drive the dumbbells overhead
Keep dumbbells stacked over shoulders
This should feel like one continuous movement, not a squat followed by a press.
Running
Use the run to recover your breathing
Stay smooth instead of sprinting
Control the first 100m after the 21s
Most athletes lose time from blowing up, not from running slightly slower.
Pacing Strategy
Early rounds should feel controlled
Break the 21s before you absolutely need to
Avoid standing still after runs
The workout rewards athletes who stay moving.
Final Thoughts
Understand that your run pacing will dictate how well you get on and stay on your thrusters throughout this workout. Don’t try to “make up time” on your run if you know that running generally spikes the heart rate for you. Thrusters will not be a good match for that.
Step 1:
9 Double Dumbbell Thrusters (20s/10s)
100 Meter Run
12 Double Dumbbell Thrusters (20s/10s)
200 Meter Run
15 Double Dumbbell Thrusters (20s/10s)
200 Meter Run
15 Double Dumbbell Thrusters (20s/10s)
200 Meter Run
12 Double Dumbbell Thrusters (20s/10s)
100 Meter Run
9 Double Dumbbell Thrusters (20s/10s)
Step 2: 25s/15s
Step 3: Same as Step 4
Step 5: 50s/35s