CrossFit Republic – CrossFit

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Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Seated Double Dumbbell Arnold Presses (Shoulders) (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 8 – 10 Leaning Single Arm Lateral Raise (Each Arm) (Log both dumbbells of last set)

16 – 24 Minute: 4 Sets of 10 – 12 Single Dumbbell Underhand Front Raises (Hands under each dumbbell head) (Log dumbbell of last set)

24 – 32 Minutes: 4 Sets of :30 Second Single Kettlebell Bottoms up Hold (:30 Each Arm) (Log both kettlebell of last set)*

*Tricep parallel to the ground

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Endurance W.O.D. – 30 Minutes (Time)

5 Rounds of…

10/8 Calorie Ski or 7/6 Calorie Echo Bike

100′ Single Kettlebell Bottom Up Walk (50′ Left then 50′ Right) (35/20)

10/8 Calorie Ski or 7/6 Calorie Echo Bike

100′ Double Kettlebell Farmer’s Carry (35s/20s)

10/8 Calorie Ski or 7/6 Calorie Echo Bike

100′ Double Kettlebell Front Rack Walk (35s/20s)

10/8 Calorie Ski or 7/6 Calorie Echo Bike

100′ Double Kettlebell Overhead Walk (35s/20s)

Cones 25′ Apart

This is steady-state aerobic work with loaded carries—designed to train sustainable heart rate, posture under fatigue, and grip endurance without redlining. The goal is consistent movement and breath control across all five rounds, not speed or intensity spikes.

The Ski/Bike efforts provide aerobic demand while each carry variation challenges shoulder stability, midline control, and grip in different planes. The bottom-up walk hones focus and precision, the farmer’s carry builds raw grip and posture, the front rack walk reinforces core tension and breathing under load, and the overhead walk tests endurance and structural stability.

Athletes should aim to stay in a conversational pace zone (70–80% effort) —breathing hard, but always in control. Each round should feel almost identical in time and output. The kettlebell walks are about composure and quality movement, not racing the clock.

Expect the total work to take around 25–30 minutes , depending on transitions and pacing.

Goal:

Stimulus: Aerobic base + loaded core stability

Effort: Zone 2–low Zone 3 (steady, controlled, repeatable)

Focus: Posture, breath rhythm, shoulder endurance

Time Domain: 5 rounds of consistent pacing (~5–6 min per round)

Score: Total time or simply completion for quality