CrossFit Republic – CrossFit
Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
8 Burpees Over the Dumbbell
16 Single Dumbbell Hang Power Cleans (50/35)
24/19 Calorie Row/Ski or 300 Meter Run
*For the single dumbbell hang power cleans, complete 8 reps on one side and then 8 reps on the other side.
Intended Stimulus
This was built to feel like an Open-style workout — longer than most, simple movements, and very repetitive.
In preparation for the Open, consistent and monotonous engine work matters . The Open often rewards athletes who can keep moving at a steady pace for a long time without dramatic drop-offs.
This workout is about:
Sustainable output
Breathing control
Staying mentally engaged during repetitive work
How This Should Feel
Early rounds feel controlled and almost too easy
Mid-workout becomes a steady grind
Final minutes become a mental test of staying consistent
You should never feel fresh, but you should always feel capable of continuing to move.
Pacing Expectations
This is not a sprint workout.
You should choose a pace you can maintain for 25 minutes without long rest breaks .
If you are stopping frequently in the first 10 minutes, the pace is too aggressive.
Movement Notes
Burpees Over Dumbbell
Smooth, repeatable pace
Step or jump based on what keeps breathing controlled
Single Dumbbell Hang Power Cleans
Switch arms after 8 reps
Use hips and legs — don’t muscle the dumbbell
Aim for unbroken sets
Row / Ski
Steady, repeatable effort
This is where you control your breathing
Big Picture
This workout trains:
Aerobic endurance
Repeatable movement efficiency
The ability to stay consistent for long durations
Stay patient early. Stay disciplined late. Consistency wins this workout.
Step 1:
8 Burpees
16 Single Dumbbell Hang Power Cleans (25/15)
24/19 Calorie Row/Ski
Step 2:
8 Burpee Step Over the Dumbbell
16 Single Dumbbell Hang Power Cleans (35/20)
24/19 Calorie Row/Ski
Step 3:
8 Burpees Over the Dumbbell
16 Single Dumbbell Hang Power Cleans (50/35)
24/19 Calorie Row/Ski
Step 5:
8 Burpees Over the Dumbbell
16 Single Dumbbell Hang Power Cleans (70/50)
24/19 Calorie Row/Ski