CrossFit Republic – CrossFit

Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (3 Rounds for weight)

0 – 8 Minutes: 4 Sets of 12 – 15 Reps of Double Dumbbell Twist Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 12 – 15 Reps of Seated Single Dumbbell Overhead Tricep Extensions (Log single dumbbell of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Reps Each Arm of Seated Single Arm Concentration Curls (Log single dumbbell of last set)

24 – 32 Minutes: 4 Sets of 16 – 20 Seated Knee to Chest Crunches

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Endurance W.O.D. – 30 Minutes (Time)

5 Rounds for Time of…

30/24 Calorie Row

15 Plate Ground to Overhead (45/25)

30/24 Calorie Ski

15 Burpees to Plate

Intended Stimulus

This is a high-output engine workout with light, fast barbell/dumbbell work mixed in.

The row and ski drive heart rate high.

The ground to overhead keeps shoulders working under fatigue.

The burpees prevent full recovery and force composure when breathing is elevated.

The goal is steady aggression and not a first-round sprint followed by survival pacing.

Target Time

14–20 minutes

Advanced: 14–16

Intermediate: 16–18

Scaled: 18–24

If machine calories drop significantly after round one, pacing was too aggressive.

Movement Expectations

Row / Ski

Strong but repeatable pace

Aim for consistent calorie splits every round

Not a max sprint

Ground to Overhead

Light and fast

Should be completed unbroken

Smooth cycling and no excessive rest

Burpees to Plate

Controlled pace

Full extension at the top

No frantic movement

How This Should Feel

Heart rate elevated from start to finish

Shoulders accumulate fatigue across rounds

Final round feels uncomfortable but manageable

You should be moving almost continuously.

Big Picture

This workout trains:

Engine capacity

Shoulder stamina

Transition efficiency under fatigue

Stay controlled early so you can stay strong late.

Step 1: 25/10

Step 2: 35/20 (2x10s)

Step 3: Same as RX

GOAT Option – 20 Minutes (Checkmark)

GOAT Day – What This Is and How to Use It

In CrossFit, a GOAT is a movement or capacity that consistently limits you. It might be something you avoid, something that slows you down in workouts, or something you always have to scale. GOAT days exist to deliberately train those weaknesses instead of letting them stay weaknesses.

Structure

Choose two movements you want to improve

One should be cardio-based (bike, row, run, ski, etc.)

One should be a skill or strength skill (gymnastics, barbell cycling, positional work, etc.)

Build a workout that allows for quality reps and repeatable effort

This is not a test. Avoid redlining early or turning it into a max-effort workout.

Use loads, distances, and progressions that let you practice under mild fatigue without breaking down.

Time Guidance

12–20 minutes of working time is plenty

Short rest is fine if it keeps execution clean

What to Prioritize

Consistency across rounds

Movement quality over speed

Exposure to the movement without failure or panic

Example GOAT Day Workouts

Example 1: Engine + Gymnastics

10 Rounds:

Minute 1: 15/12 Cal Echo Bike

Minute 2: 20–30 seconds of Handstand Hold or Wall Walk Progression

Example 2: Aerobic Capacity + Barbell Cycling

Every 4:00 for 5 sets:

500m Row

6–8 Power Cleans (moderate, unbroken focus)

Finish with 1:00–1:30 remaining each round

Example 3: Running + Pulling Skill

4 Rounds:

400m Run

8–12 Strict Pull-ups or Ring Rows

Goal is repeatable pacing, not fastest round

Example 4: Machine + Overhead Stability

12–15 Minute AMRAP:

10/8 Cal Ski

8 Dumbbell Overhead Squats (light–moderate)

Choose a load you can move smoothly without pressing out

Example 5: Bike + Gymnastics Transition

6 Sets:

1:00 Assault Bike

1:00 Alternating Between Double-Unders or Single-Unders

Rest 1:00 between sets if needed to keep skills consistent

If you’re unsure what to pick, ask a coach. GOAT Day works best when you’re honest about what actually needs work—not what you’re already good at.