CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (AMRAP – Rounds)

Teams of 2

Every 5 Minutes Complete as a Team (Split Reps however desired)….

Set 1 (0:00 – 5:00): 100 Wall Balls (20/14)

Set 2 (5:00 – 10:00): 80/64 Calories Row

Set 3 (10:00 – 15:00): 60 Burpees Over the Rower

Set 4 (15:00 – 20:00): 100 Wall Balls (20/14)

Set 5 (20:00 – 25:00): 80/64 Calorie Row

Set 6 (25:00 – 30:00): 60 Burpees Over the Rower

Score is how many rounds completed as prescribed (6 is perfect score)

Intended Stimulus

This is a repeat effort team workout where each interval should be:

Hard

Controlled

Repeatable

You’re working for ~3–4 minutes, then resting. The goal is to finish each set with at least 1:00 of rest so output doesn’t fall off later.

Time Domain Breakdown (Per Set)

Wall Balls (100)

3:00 – 4:00

Row (80/64 Calories)

3:00 – 4:15

Burpees (60)

3:00 – 4:30

Strategy Notes

Wall Balls

Break into quick sets early (10–20 reps)

Keep one athlete working at all times

Avoid large sets that lead to missed reps

Row

Short, aggressive intervals (10–20 calories)

Fast transitions

Keep output high — this is where time is gained

Burpees

Consistent pace

Quick switches (5–10 reps)

Stay moving — this is where teams stall

Individual Option Note

If completing this solo:

Cut all reps and calories in half

If it feels too low, add reps — but ensure at least :45 – 1:00 rest each round

Step 1:

60 Wall Balls or Wall Ball Thrusters (10/6)

45/36 Calorie Row

30 Burpees Over the Rower

Step 2:

80 Wall Balls

60/48 Calorie Row

40 Burpees Over the Rower

Step 3: 14/10 Wall Ball

Step 5: 30/20 Wall Ball