CrossFit Republic – CrossFit

As Many Rounds and Reps as Possible in 20 Minutes of… (AMRAP – Rounds and Reps)

Climb the ladder as high as Possible in 20 Minutes of…

1 – 2 – 3 – 4 – 5 – 6 – 7 -8 and so on climbing by 1s of…

Double Dumbbell Curtis Ps (50s/35s)

Curtis P = 1 Power Clean + 2 Lunges + 1 Push Press

Complete 5 Down and Backs (Cones 30′ Apart) after each round (300′ total)

If unable to run complete a 125/100 Meter Row or Ski

Intended Stimulus

This is a long, steadily escalating full-body grind . The Curtis P is a compound movement that taxes legs, shoulders, and lungs simultaneously, and the shuttle runs prevent you from settling into a comfortable pace.

Early rounds will feel quick and manageable. The challenge emerges as the ladder climbs and the Curtis P volume stacks up. The run acts as a reset for breathing but also keeps fatigue building.

The goal is steady, disciplined pacing from the beginning so you can keep climbing the ladder late into the workout.

How This Should Feel

First several rounds: controlled and fast

Middle rounds: breathing and shoulder fatigue increase

Final rounds: muscular fatigue becomes the limiter

You should be able to keep moving continuously with minimal standing rest.

Movement Notes

Curtis P

Use the legs through the clean and push press

Stay tight in the front rack during the lunges

Reset your breath between reps if needed

Shuttle Runs

Smooth turnover, not an all-out sprint

Use them to control breathing before returning to the dumbbells

Pacing Strategy

Early rounds should feel almost too easy

Avoid racing the run in the first 5–6 minutes

Expect to transition to short breaks between Curtis Ps as the ladder climbs

Big Picture

This workout develops:

Full-body muscular endurance

Breathing control under fatigue

The ability to pace ascending-volume workouts

Stay patient early so you can keep climbing late.

Step 1: 20s/10s and 15 Minutes.

Step 2: 25s/15s

Step 3: 35s/20s

Step 5: 70s/50s