CrossFit Republic – CrossFit
Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
Teams of 3 (I Go, You Go)
As Many Rounds and Reps as Possible of…
12 Double Dumbbell Box Step Ups (50s/35s) (R/L=2) (24/20)
9 Wall Ball Shots (30/20)
6/4 Calorie Echo Bike
3 Devil’s Presses (50s/35s)
1 Rope Climb
Example of I Go, You Go Format:
P1: Box Step Ups
P2: Wall Ball Shots
P3: Echo Bike
P1: Devil’s Presses
P2: Rope Climb
P3: Box Step Ups
…and so on. Communication matters today. Know the rotations and know the movement flow. Definitely consider writing everything down on a small whiteboard.
Teams of 2 will be able to do this workout as written today but there will be significantly less rest. Highly recommend Teams of 3 or at least shadowing someone of similar capabilities to keep the pace right.
Intended Stimulus
This workout was intentionally built with lower reps relative to the difficulty of each movement so that:
Work stays fast and aggressive
Transitions are quick
Athletes can push intensity without long breakdowns
Expect:
Short, hard bursts of effort
Partial recovery while teammates work
A rising heart rate without full redlining
The goal is consistent speed and smooth rotation , not standing around waiting or over-fatiguing on one movement.
Pacing & Strategy
Treat each effort like a controlled sprint , not an all-out burn
Move immediately when it’s your turn—no wasted seconds
Choose loads that allow unbroken work or near-unbroken execution
If you slow down dramatically on a movement, the entire team feels it.
Coaching Focus
Clean transitions
Efficient movement patterns
Safe rope climbs under fatigue
Communication between teammates
Scaling Options
Rope Climb: Seated rope pulls, rope climbs from seated, or 3–5 strict pull-ups
Devil’s Press: Reduce load or Devil’s Clean (OH Issues)
Echo Bike: Reduce calories
Wall Balls: Reduce load or target
Big Picture
This is a high-output team workout designed to reward:
Smart movement
Quick handoffs
Collective effort over individual heroics
Stay sharp, stay fast, and keep the rotation moving.
Step 1:
12 Double Dumbbell Box Step Ups (50s/35s) (R/L=2) (20/16)
9 Wall Ball Shots (10/6)
6/4 Calorie Echo Bike
3 Devil’s Presses (25s/15s)
2 Straight Leg Rope Walks or 2 Foot Assisted Rope Walks or 3 Seated Rope Strict Pull Ups or 3 Strict Pull Ups (Banded)
Step 2:
12 Double Dumbbell Box Step Ups (35s/20s) (R/L=2) (24/20)
9 Wall Ball Shots (14/10)
6/4 Calorie Echo Bike
3 Devil’s Presses (35s/20s)
1 Half Rope Climb or 2 Straight Leg Rope Walks
Step 3:
12 Double Dumbbell Box Step Ups (40s/30s) (R/L=2)
9 Wall Ball Shots (20/14)
6/4 Calorie Echo Bike
3 Devil’s Presses (40s/30s)
1 Rope Climb
Step 5:
12 Double Dumbbell Box Step Ups (70s/50s) (R/L=2)
9 Wall Ball Shots (30/20)
6/4 Calorie Echo Bike
3 Devil’s Presses (70s/50s)
1 Legless Rope Climb