CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time)

For Time…

1 – 2 – 3 – 4 – 5 – 6 – 7 -8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1…

(1 to 10 to 1)

Double Dumbbell Push Press (50s/35s)

Double Dumbbell Front Squats (50s/35s)

20 Double Unders after Each Round.

If low on dumbbells, use kettlebells.

Intended Stimulus

This is a moderate-length dumbbell conditioning workout with steadily increasing volume before descending back down.

Early rounds move quickly. The middle of the workout becomes the challenge as the dumbbell volume peaks. The descending side rewards athletes who paced the first half correctly.

The double unders keep heart rate elevated and prevent full recovery between rounds.

How This Should Feel

First 4–5 rounds feel fast and controlled

Middle rounds create shoulder and leg fatigue

Final rounds feel faster but more uncomfortable

This workout is completed by pacing the climb, not sprinting the first half.

Movement Expectations

Double Dumbbell Push Press

Use the legs every rep

Aim to keep sets unbroken early

Short planned breaks as reps increase

Double Dumbbell Front Squats

Stay tall and brace your core

Smooth, consistent tempo

Avoid racing the top of the ladder

Double Unders

Stay relaxed and efficient

Treat these as breathing control, not a sprint

Pacing Strategy

Climb the ladder conservatively

The workout begins around rounds 6–10

Push the pace once reps begin descending

Big Picture

This workout trains:

Dumbbell cycling under fatigue

Shoulder and leg stamina

Pacing across rising and falling volume

Stay patient early so you can move fast late.

Step 1:

Weight: 20s/10s

20 Single Unders or Line Hops or Jumping Jacks

Step 2:

Weight: 25s/15s

30 Single Unders or 30 Line Hops or 20 Jumping Jacks

Step 3:

Weight: 35s/20s

10 Double Unders

Step 5:

Weight: 70s/50s

20 Double Unders