CrossFit Republic – CrossFit
Daily Bodybuilding Bro Sesh – 32 Minutes (Weight)
We are going to annihilate our chests today. If you trust me, get on board. Next stop, The Pump Station.
0 – 8 Minutes: 4 Sets of 8 – 10 1 ¼ Double Dumbbell Chest Press (Log both dumbbells of last set)
8 – 16 Minutes: 4 Sets of 12 – 15 Banded Chest Flys (Straight Out in Front)
16 – 24 Minutes: 4 Sets of 12 – 15 Banded Chest Flys (Low to High)
24 – 32 Minutes: 4 Sets of 12 – 15 Banded Chest Flys (High to Low)
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Endurance W.O.D. (Hyrox Style) – 30 Minutes (Time)
For Time…
3 Rounds
500 Meter Ski
120′ Farmer’s Carry (55s/35s)
Directly Into…
3 Rounds
500 Meter Row
120′ Burpee Broad Jump
Directly Into…
3 Rounds
500 Meter Ski (or Run if weather permits both are RX)
120′ Sandbag Bear Hug Carry (150/100)
Cones 30′ Apart
No meter conversion is intentional. No conversions in Hyrox races.
Intent of the Workout
This is a mid-to-long duration grinder that layers:
Aerobic sustainability
Grip and midline fatigue
Posterior chain accumulation
Progressive breathing restriction
No part is technically complex. The difficulty comes from compounding fatigue, load retention, and breathing under constraint.
Phase 1: Ski + Farmer’s Carry (Grip & Breathing Control)
Physiology Focus
Upper body pulling endurance
Grip integrity
Trunk stiffness under breathing demand
What Breaks Down First
Forearms and hands
Shoulder stamina
Ability to stay tall under fatigue
Pacing Notes
Ski should feel deliberately conservative in round one
Farmer’s carry should be done in unbroken 30’ segments minimum
If grip is suffering here, the workout becomes survival later
Coaching Cue
Relax the hands, brace the ribs, walk with intent — not panic.
Phase 2: Row + Burpee Broad Jump (Engine + Hip Extension)
Physiology Focus
Mixed aerobic + anaerobic demand
Posterior chain fatigue
Elastic hip extension under fatigue
What Changes Here
Breathing becomes more aggressive
Legs begin to dominate the fatigue picture
Burpees force repeated heart rate spikes after rowing
Common Errors
Over-pulling the first row
Turning burpees into slow push-ups instead of elastic rebounds
Efficiency Cue
Row smooth, jump shallow and fast, step down clean.
Phase 3: Ski/Run + Sandbag Bear Hug Carry (Midline & Posture Under Load)
Physiology Focus
Midline compression
Postural endurance
Oxygen restriction under load
Why This Is the Hardest Section
Lungs are already taxed
Grip is already compromised
The bear hug eliminates your ability to “escape” the fatigue
What Athletes Will Feel
Quads burning from short, choppy steps
Low back and abs fighting to stay upright
Breathing that never fully recovers
Coaching Cue
Stay stacked. Don’t fold. Small fast steps.
Overall Strategy
This is not a sprint. Athletes who sprint the first 3 rounds will plateau hard in the back 3.
Goal is flat pacing across all 9 rounds , not winning any single one.
Carries should be treated as work, not rest.
Transitions matter more than people think — this workout punishes indecision.
What This Workout Trains
Long-duration aerobic power
Loaded carry stamina
Grip under repeated fatigue
Midline integrity under breathing restriction
Mental discipline through monotony