CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh W.O.D. – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Incline Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Flys (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Supinated Front Raises (Log both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Dumbbell Side Incline Raises (Each Arm) (Log one dumbbell of last set)

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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

40 Ball Slams (30/20)

300 Meter Run

30 Slam Ball Sit Ups (30/20)

200 Meter

20 Slam Ball Squat Jumps (30/20)

100 Meter Run

10 Slam Ball Jumping Lunge Twists (30/20) (R/L = 1)

Modify with Meter Row:

500/400 Meters

375/300 Meters

250/200 Meters

125/100 Meters

Modify by lowering slam ball weight or going no weight on some of the movements but doing the moving pattern.

Intended Stimulus

This is a long endurance workout with constantly changing run distances and slam ball movements that tax the entire body.

The runs keep the heart rate elevated while the slam ball movements add leg fatigue, core fatigue, and coordination demands. As the distances shorten, the movements become more explosive, which keeps the effort high even late in the workout.

The goal is steady, sustainable effort for the full 30 minutes , not aggressive pacing early.

How This Should Feel

Early rounds feel controlled

Middle portion becomes a steady grind

Final 10 minutes test conditioning and mental focus

You should be breathing hard but still able to keep moving the entire time.

Pacing Expectations

Run at a pace you could hold for a long time

Slam ball reps should be smooth and controlled

Avoid sprinting the 400m early — the workout is long

If you need long rest breaks in the first 10 minutes, the pace is too fast.

Movement Notes

Ball Slams

Use the hips and core

Stay tall between reps

Breathe every rep

Slam Ball Sit Ups

Control the descent

Use the ball to stay engaged through the midline

Squat Jumps

Full depth, full extension

Stay balanced

Jumping Lunge Twists

Stay controlled

Rotate through the torso, not just the arms

Keep the knee tracking forward

Big Picture

This workout builds:

Aerobic endurance

Full-body stamina

The ability to stay consistent for long durations

Stay patient early, stay disciplined late, and keep moving.

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