CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Unbroken Deadlifts
5 – 5 – 5 – 5 – 5
@ 80 – 85% of your 1RM
Intended Stimulus
Unlike a traditional heavy day where we build to one top set, today is about repeatable heavy volume .
The goal is to stay within the 80–85% range for all five sets with consistent mechanics and bar speed.
These should feel heavy but controlled.
You should finish each set feeling like you have 2–3 quality reps in reserve before reps start to get sloppy.
Execution Notes
Maintain the same setup and bar path across all five sets.
Maintain tension in back and brace your core throughout each set.
Rest
Take 2–3 minutes between sets so each set can be performed with intent.
Rule of Thumb
If bar speed slows dramatically or your setup changes, the load is too heavy.
Today’s session is about consistent heavy work , not testing load limits.
Deadlift (Weightlifting Variable Reps & Sets)
Daily Team Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
Teams of 2…
As Many Rounds and Reps as Possible in 12 Minutes Splitting Reps However Desired of…
1 Rope Climb
2 Deadlifts (275/185)
3 Box Overs (24/20)
1 Rope Climb
4 Deadlifts (275/185)
6 Box Overs (24/20)
1 Rope Climb
6 Deadlifts (275/185)
9 Box Overs (24/20)
Continue adding 2 Deadlifts and 3 Box Overs to every round.
Intended Stimulus
This is a short, high-power partner workout where volume increases quickly and the barbell becomes the main limiter.
Early rounds will feel fast and easy. The workout becomes challenging when deadlift volume climbs and fatigue begins to affect rope climbs and transitions.
The goal is constant movement and smart partner rotation , not big sets followed by long rest.
How This Should Feel
Fast opening rounds
Mid-workout becomes grip and posterior chain fatigue
Final minutes become about managing rising volume and staying organized
You should feel urgency from the start, but still be able to keep moving continuously.
Movement Notes
Rope Climbs
Quick, efficient reps
Switch rounds frequently to avoid grip blow-up
Deadlifts
Heavy but repeatable
Early rounds can be larger sets
Later rounds should move to quick singles
Box Overs
Smooth and steady pace
Step or jump down based on breathing and fatigue
Team Strategy
Switch often from the start
Avoid one partner taking all rope climbs or all deadlifts
Have the next athlete ready before the previous finishes
Fast transitions matter more than big sets.
Big Picture
This workout emphasizes:
Communication
Smart rep partitioning
Managing fatigue as volume climbs
Stay organized and keep the work flowing.
Step 1:
2 Bent Leg or Straight Rope Walks, 3 Ring Rows, 3 Strict Knees to Elbow/Tricep on Bar.
2 Deadlifts (95/65)
3 Box Step Overs (20/16)
Step 2:
1 Half Rope Climb or 3 Strict Pull Ups or 3 Strict Rope Pull Ups or 3 Strict Knees to Elbow on Rope
2 Deadlifts (155/105)
3 Box Step Overs (24/20)
Step 3:
1 Rope Climb
2 Deadlifts (225/155)
3 Box Overs (24/20)
Step 5:
1 Legless Rope Climb
2 Deadlifts (315/225)
3 Box Overs (24/20)