CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Teams of 2…

4 Rounds of:

AMRAP in 4 Minutes

12/9 Calorie Echo Bike

9 Box Overs (24/20)

6 Deadlifts

3 Wall Walks

Rest 1 Minute Between Rounds

Score is sum total of all round and reps added together across all 4 rounds.

This workout is built around short, intense work windows with just enough rest to reload and push again. Each 4-minute round should feel like a controlled sprint , not chaos. You’re training your ability to produce power under fatigue, recover quickly, and repeat high-output efforts .

Each round should feel:

Fast heart rate from the bike

Heavy legs and low back from the deadlifts

Shoulder and core fatigue from the wall walks

Breathless but never reckless

Team Flow & Strategy

You and your partner should work in a way that:

Keeps the machine moving

Prevents anyone from hitting failure

Maximizes clean, repeatable rounds

Strong partnerships will:

Push the bike hard without redlining

Trade box overs smoothly

Split deadlifts to avoid grip and back blow-up

Share wall walks early to keep sets fast

Communication matters more than ego today.

Echo Bike – Output With Control

This is your engine builder .

Push hard, but don’t sprint to a standstill.

You should be breathing hard but still able to move directly to box overs.

If you’re standing around after the bike, you went too hard.

Box Overs – Fatigue Management

These are here to:

Load the legs after the bike

Force breathing control

Test movement efficiency

Stay low, stay smooth, no rushing your feet.

Deadlifts – Posterior Chain Under Fatigue

This is where discipline matters.

Flat back every rep.

Push through the floor.

No bounce reps.

These should feel moderately heavy, not dangerous . If form degrades fast, reduce load.

Wall Walks – Composure Under Shoulder Fatigue

These are the skill + stamina checkpoint of the round.

Smooth, controlled movement.

No rushing the descent.

Stay braced through your core.

These will feel dramatically harder by Rounds 3 and 4—that’s the point.

Pacing by Round

Round 1: Find sustainable speed

Round 2: Push transitions

Round 3: Mental grind begins

Round 4: Max output with clean movement

The 1-minute rest is just enough to breathe—not enough to fully recover.

Scaling Guidance

Scale if:

Deadlifts turn into slow risk-heavy reps

Wall walks become unsafe

The bike completely shuts you down

Options:

Lighter deadlift

Handstand holds or inchworms instead of wall walks

Lower calorie bike target

Overall Training Goal

This workout builds:

Repeat sprint capacity

Team communication under fatigue

Posterior chain endurance

Inverted shoulder and core stamina

Fast recovery between hard efforts

If done correctly, each round should feel like:

“That was brutal… and I could still do one more.”

Loads and Modifications for Workout

Step 4 (RX)

Round 1: 185/125

Round 2: 225/155

Round 3: 275/185

Round 4: 315/225

Step 1:

Wall Walk → Plank Walks (Inch Worms), Box Pike Walks

Box Overs → Plate Overs or Box Step Overs or Reduce Height Box Overs

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Step 2:

Wall Walk → Plank Walks (Inch Worms), Box Pike Walks, Half Wall Walks

Box Overs → Plate Overs or Box Step Overs or Reduce Height Box Overs

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 185/125

Step 3:

Round 1: 155/105

Round 2: 185/125

Round 3: 225/155

Round 4: 245/165

Step 5:

Round 1: 225/155

Round 2: 275/185

Round 3: 315/225

Round 4: 365/255