CrossFit Republic – CrossFit

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

6 Rounds for Time of…

20 Wall Balls (20/14)

16 Ab Mat Sit Ups

12 Box Overs (24/20)

Modify Box Overs with Box Step Overs

Modify Wall Ball Shots with a Wall Ball Thruster

RX+: Toes to Bar, 30/20 Wall Ball, 30/24 Box

This 25-minute workout is all about steady, repeatable effort and full-body endurance . Six rounds means pacing matters — it’s easy to go out too hot early and pay for it later. The goal is to find a rhythm that keeps you moving nearly the entire time , with short transitions and controlled breathing between movements.

The wall balls build power endurance in your legs and shoulders while challenging your breathing rhythm.

The sit-ups serve as midline recovery while still keeping your heart rate up.

The box overs add a dose of agility and coordination, driving heart rate spikes that test your ability to recover under fatigue.

You should be able to maintain a consistent pace from round one through six , staying aerobic but uncomfortable — think Zone 3 to low Zone 4 effort (roughly 75–85% intensity). Each round should take 3.5–4 minutes , leaving little room for rest but enough for smart pacing.

Stimulus Goals

Time Domain: 25 minutes (long aerobic grinder)

Effort: Sustainable 75–85% output

Target Rounds: 6 total (roughly 4 minutes per round)

Goal: Maintain unbroken or near-unbroken wall balls, control your breathing, and move smoothly through box overs.

Movement Notes

Wall Balls / Wall Ball Thrusters: Focus on full depth and breathing through the cycle — exhale at the throw or press.

Ab Mat Sit-Ups: Stay consistent; use these to regulate breathing without fully recovering.

Box Overs / Step Overs: Land softly, stay low, and keep your eyes up. Pace this movement deliberately — efficiency over speed.

RX+ Option (for experienced athletes)

The addition of Toes-to-Bar , heavier wall balls (30/20) , and higher boxes (30/24) shifts this into a power-endurance test — requiring more grip, core, and explosive hip drive. The same pacing principle applies: controlled, deliberate movement from start to finish without falling apart under fatigue.