CrossFit Republic – CrossFit
Daily Strength W.O.D. – 16 Minutes (3 Rounds for weight)
Bench Press
5 – 5 – 3 – 3 – 1* – 1* – 1*
For this portion, your score are the three loads of singles but below you’ll find spots to log every load of your build up to the heavy sets of singles. This is to just keep a record of what you used to build up for your own training log.
The intent of today is to not fatigue yourself during your first 4 sets but to use them as good priming sets for the heavy loads. With that being said, coaches may not necessarily give you a ton of “build up” time before they start the timer due to the build up being worked into this work.
Bench Press (Weightlifting Variable Reps & Sets)
Daily Bodybuilding Bro – Sesh – 12 Minutes (3 Rounds for weight)
3 Rounds of…
Minute 1: 12 – 15 Double Dumbbell Lateral Raises
Minute 2: 12 – 15 Double Dumbbell Front Raises
Minute 3: 12 – 15 Double Dumbbell Upright Rows
Minute 4: 12 – 15 Double Dumbbell Standing Rear Delt Raises
All exercises are performed with both dumbbells being moved simultaneously and not alternating.
You choose loading but once you start with a dumbbell weight, you must finish with it within that round.
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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 30 Minutes of…
400 Meter Run
21 Hand Release Push Ups
200 Meter Single Kettlebell Farmer’s Carry (53/35)
Intended Stimulus
This is a long aerobic workout with simple movements that become demanding over time.
Run → steady engine
Push ups → upper body fatigue
Carry → grip, shoulder, and midline stability
Nothing is overly complex, but the combination creates accumulated fatigue that you have to manage for 30 minutes .
Time Domain Breakdown
Run: 2:00 – 3:00
Push Ups (21): :45 – 1:30
Farmer’s Carry (200m): 1:30 – 3:00
Round Expectation
Per round: 4:30 – 7:00
Expect 4–6 rounds depending on pacing
If your rounds are pushing past 7 minutes early, adjust push-up volume or carry weight.
Movement Notes
Run
Smooth, repeatable pace
Do not sprint early
Should feel sustainable for the full 30 minutes
Hand Release Push Ups
Full release at the bottom
Maintain a straight body line
Break early if needed to avoid long rest
Single KB Farmer’s Carry
Switch hands as needed
Stay tall and don’t lean
Keep steps controlled
Grip will become a factor late.
Pacing Strategy
Establish a steady rhythm in the first 10 minutes
Avoid large swings in pace
Keep transitions tight
This is not a workout you win early, it’s one you lose by going out too fast.
Final Thoughts
If your push up and carry pace drops off hard, your run pace is too aggressive.
Step 1: 20 Minutes
200 Meter Run
15 Hand Release Push Ups from Knees or 15 Elevated Push Ups
200 Meter Single Kettlebell Farmer’s Carry (25/15)
Step 2:
300 Meter Run
15 Hand Release Push Ups from Knees or Toes
200 Meter Single Kettlebell Farmer’s Carry (35/20)
Step 3: Same as RX
Step 5: 70/53