CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time)

For Time Complete…

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

50 Double Dumbbell Thrusters (50s/35s)

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

50 Toes to Bar

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

Step 1 (New/Beginner):

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

50 Double Dumbbell Thrusters (20s/10s)

250/200 Meter Row/Ski or 15/12 Calorie Echo Bike

50 Ab Mat Sit Ups or Toes to Rig or Reverse Leg Crunches

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

Step 2 (Scaled):

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

50 Double Dumbbell Thrusters (25s/15s)

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

50 Knees to Waist or Chest or Strict Hanging Knee/Leg Raises

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

Step 3 (Intermediate):

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

50 Double Dumbbell Thrusters (35s/20s)

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

50 Toes to Bar or as High as Possible

1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike

Step 5: 70s/50s

Intended Stimulus

This is a long Saturday-style conditioning workout with big machine efforts and high-rep movements in the middle.

The machines elevate heart rate early, the thrusters create full-body fatigue, and the gymnastics test midline strength while breathing is already high. The final machine effort should feel like a grind, but still manageable.

The goal is to keep moving for the entire workout and finish within the intended time range, not to choose a version that turns into a survival session.

Time Expectation

Faster athletes: 14–18 minutes

Most athletes: 18–22 minutes

Longer end: 22–25 minutes

If the first machine feels like a sprint, the last one will be rough.

Pacing Notes

Machine

Strong but controlled pace

Pick something you could repeat at the end

Thrusters

Break early into repeatable sets

Use the legs every rep

Don’t wait until failure to rest

Toes to Bar / Core

Smooth sets

Avoid blowing up grip

Stay efficient

This workout is won by pacing, not by the fastest first 5 minutes.

Coach Note

Coaches — for new athletes, drop-ins, and anyone here for the free Saturday, strongly guide them toward Step 1 .

This version is still a full workout, still challenging, and much more likely to allow them to finish and have a good experience.

If beginners choose too aggressive of a version, the workout turns into long rest breaks instead of conditioning.

Step 1 will be enough. I promise.