CrossFit Republic – CrossFit
Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time)
For Time with a Partner Splitting Reps However Desired…
60 Ab Mat sit-ups
120/80 Calorie Ski Erg
60 Toes to Bar
80/64 Calorie Ski erg
60 Knees to Elbow (Not Tricep)
60/48 Calorie Ski erg
Intended Stimulus
This is a midline endurance and aerobic output workout .
The abs are under constant fatigue while the ski erg repeatedly taxes:
Lats
Trunk
Hip flexors
Breathing mechanics
The challenge is managing:
Midline fatigue
Grip fatigue
Breathing under tension
without letting movement quality fall apart.
Time Domain Breakdown
Ab Mat Sit Ups (60)
1:00 – 2:00
120/80 Cal Ski
5:00 – 8:00
Toes to Bar (60)
3:00 – 6:00
80/64 Cal Ski
4:00 – 6:00
Knees to Elbow (60)
2:30 – 5:00
60/48 Cal Ski
2:30 – 5:00
Workout Flow
The workout starts with:
Simpler core volume
Highest calorie demand
Then progresses into:
Harder hanging core work
Lower calorie demand
By the final section, your midline and grip are already fatigued, which makes movement quality matter more.
Strategy Notes
Sit Ups
Move continuously
Don’t sprint early
Breathe every rep
Toes to Bar
Break before failure
Fast singles are better than huge broken sets
Maintain rhythm and shoulder engagement
Knees to Elbow
Standard matters here
Knees must clearly touch elbow, not upper arm/tricep
Stay controlled and avoid swinging wildly
Ski Erg
Short intervals work best
10–15 calorie efforts are usually sustainable
Don’t yank with the arms — use the trunk and hips
The ski should look smooth, not frantic.
Partner Strategy
Keep one athlete moving whenever possible
Communicate transitions early
Avoid one partner emptying the tank on the ski
This workout rewards teams that stay steady more than teams that sprint early.
Final Thoughts
If your gymnastics movement gets sloppy on the final section, your ski pace was probably too aggressive earlier so hit smaller sets and get intentional about recovering your heart rate during your rest.
Step 1:
60 Ab Mat sit-ups
60/48 Calorie Ski Erg
60 Toes to Rig
40/32 Calorie Ski erg
60 Strict Hanging Knee Raises
20/16 Calorie Ski erg
Step 2:
60 Ab Mat sit-ups
80/64 Calorie Ski Erg
60 Knees to Waist
60/48 Calorie Ski erg
60 Knees to Triceps or Chest
40/32 Calorie Ski erg
Step 3: Same as Step 4
Step 5:
80 Ab Mat sit-ups
120/80 Calorie Ski Erg
80 Toes to Bar
80/64 Calorie Ski erg
80 Knees to Elbow (Not Tricep)
60/48 Calorie Ski erg