CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (10 Rounds for reps)

10 Rounds for Reps

In 2 Minutes Complete…

5 Strict Pull Ups

10 Push Ups

15 V Ups

Odd Minutes (3:00, 9:00, 15:00, 21:00, 27:00): Max Shuttle Runs (Cones 30′ Apart)

Even Minutes (0:00, 6:00, 12:00, 18:00, 24:00): Max Calorie Echo Bike

Rest 1 Minute

*30′ Down and 30′ Back = 1 Shuttle Run

**Coaches, stagger athletes between the Max Cal Bike and Max Shuttle Run if more athletes than bikes.

***Score is max reps and max calories. Log all 10 sets. Wodify will do the math.

This is a high-output interval workout designed to test your upper-body stamina , midline durability , and your ability to repeatedly hit short, aggressive conditioning spikes with limited recovery.

Each 2-minute window begins with:

5 Strict Pull Ups

10 Push Ups

15 V-Ups

These should take ~40–60 seconds for most athletes. That leaves ~60–80 seconds to accumulate either max shuttle runs or max bike calories , depending on the round you’re on.

The goal is consistent power , not blowing up early. You should feel like you’re pushing the pace while still able to repeat it for all 10 intervals.

What This Workout Is Training

1. Upper-Body Strict Strength Under Fatigue

Strict pull ups + push ups keep the shoulders, lats, and midline working all workout long.

This isn’t meant to be fast—it’s meant to be high-quality, unbroken or near unbroken.

2. Midline Conditioning

V-Ups elevate heart rate and fatigue the trunk before you hit the conditioning piece.

This makes the bike or shuttle runs feel harder—but that’s exactly the point.

3. Repeatability

The 2:00 on / 1:00 off format is designed to train your ability to:

Spike output

Recover

Spike again

Recover

…for 10 total rounds .

Control your pace early. You want repeatable reps , not your best round followed by nine slow ones.

Coaching Notes

Strict Pull Ups

Goal is unbroken if possible.

Scale to bands, low-volume negatives, or strict ring seated pull ups to maintain “strict” intent.

No kipping today—non-negotiable.

Push Ups

Full lockout at the top

Chest touches each rep

No worming

Scale to knees or elevated box to maintain integrity.

V-Ups

Full compression

Keep reps crisp, not sloppy

Option to scale: tuck-ups (suit cases) or ab-mat sit ups

Shuttle Runs

30’ down + 30’ back = 1

Stay tight on your turns—don’t waste steps

This is about speed and efficiency.

Echo Bike

This is a short, aggressive interval

Think 70–80% effort , not full send

You must replicate your output on later rounds

Class Management

Coaches will stagger athletes between the shuttle lane and the bikes if needed—just follow your coach’s direction.

Scoring

Record max shuttle run reps for the shuttle rounds

Record max calories for the bike rounds

Wodify will total everything

Log all 10 sets

Aim for consistency—not hero rounds.

Modifications and Considerations

All Steps May Reduce Reps to Reduce reps to 4, 8, 12 or 3, 6, 9 if Needed.

If performing from a home gym, utilize whatever machine you have on hand for your max work at the end of each round.

Step 1:

5 Seated Ring or Barbell Strict Pull Ups

10 Elevated Box or Bar Push Ups

15 Ab Mat Sit Ups

Step 2:

5 Banded Strict Pull Up

10 Knee Push Ups

15 Suitcases or Tuck Ups

Step 3: Same as Step 4

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