CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Climb the Ladder as High as Possible in 20 Minutes of…

3 – 6 – 9 – 12 – 15 – 18 – 21 and so on climbing by 3s…

Toes to Bar

Kettlebell Swings (55/35)

Calorie Machine

Step 1:

Toes to Lig, Leg Raise on Bench, Ab Mat Sit Ups

Kettlebell Swings (20/10)

Calorie Machine

Step 2:

Knees to Chest, Knees Above Waist, Toes as High as Possible, Strict Hanging Knee Raises

Kettlebell Swings (35/20)

Calorie Machine

Step 3: Same as Step 4

Step 5: 70/55

Intended Stimulus

This is a long ascending ladder designed to turn into a grind.

Early rounds feel quick and manageable. The workout becomes challenging once the rep volume climbs and the calorie machine begins to interrupt recovery.

The goal is sustainable pacing and smart set management from the very beginning.

How This Should Feel

First 5–7 minutes feel controlled

Middle portion becomes breathing and grip fatigue

Final minutes become a mental and pacing challenge

You should feel like you’re working the entire 20 minutes without long rest breaks.

Pacing Expectations

Toes to Bar should start in larger sets, then break early as reps climb

Kettlebell swings should stay unbroken for as long as possible

Machine effort should be steady and repeatable

If the early rounds feel like a sprint, the ladder will slow dramatically later.

Movement Notes

Toes to Bar

Break before failure

Keep sets repeatable

Kettlebell Swings

Use hips and breathe at the top

Stay efficient and relaxed

Machine

This is your breathing control — not a sprint

Big Picture

This workout trains:

Aerobic stamina

Grip and midline endurance

Long-duration pacing

Stay patient early so you can keep moving late.