CrossFit Republic – CrossFit

Daily, Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

For time:

5,000 Meter (5K) Echo Bike

30 Double Kettlebell Hang Power Cleans (53s/35s)

200 Meter Double Kettlebell Farmer’s Carry (53s/35s)

3,000 Meter (3K Echo Bike)

20 Double Kettlebell Hang Power Cleans (53s/35s)

100 Meter Double Kettlebell Farmer’s Carry (53s/35s)

1,000 Meter (1K) Echo Bike

10 Double Kettlebell Hang Power Cleans (53s/35s)

50 Meter Double Kettlebell Farmer’s Carry (53s/35s)

500 Meter (.5K) Echo Bike

Athletes who are not RXing the load (Kettlebells), here are your machine modifications if there are not enough bikes:

Row: 2,000 Meters, 1,000 Meters, 500 Meters, and 250 Meters

C2 Bike: 4,000 Meters, 2,000 Meters, 1000 Meters, and 500 Meters

Run: 1600 Meters, 800 Meters, 400 Meters, 200 Meters

INTENDED STIMULUS

Less than 28:00; advanced athletes closer to 22:00.

A longer, moderate-intensity effort that will challenge endurance and grip.

Moderate kettlebell clean loading; 1-3 sets.

Demanding farmers walk distances at Rx’d loading; no more than 4 short breaks.

Step 1:

3,000 Meter Echo Bike

20 Double Dumbbell Hang Power Cleans (25s/15s)

150 Meter Double Dumbbell Farmer’s Carry (25s/15s)

2,000 Meter Echo Bike

15 Double Dumbbell Hang Power Cleans (25s/15s)

75 Meter Double Dumbbell Farmer’s Carry (25s/15s)

500 Meter Echo Bike

10 Double Dumbbell Hang Power Cleans (25s/15s)

50 Meter Double Dumbbell Farmer’s Carry (25s/15s)

250 Meter Echo Bike

Step 2: Dumbbells: 35s/20s

Step 3: Kettlebells: 35s/20s

Step 5: Kettlebells: 70s/53s

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