CrossFit Republic – CrossFit
Daily Conditioning and Endurance W.O.D. – 24 Minutes (6 Rounds for time)
Every 4 minutes on the 4 Minutes for 6 Rounds Complete…
200 Meter Run
50 Double Unders
25′ Burpee Broad Jump
Modify the 200 Meter Run with a 250/200 Meter Row
Log all 6 times.
Intended Stimulus
This is a conditioning and aerobic repeatability workout with very little external loading.
Today is an opportunity to:
Keep the engine working
Move dynamically
Give grip, back, and heavy loading a break before tomorrow’s deadlift session
After:
Ring work
Cleans
Step overs
Carries and grip fatigue
…the goal today is to move, breathe, recover, and still train hard.
What We’re Training
Aerobic recovery between efforts
Coordination under fatigue
Elastic/reactive movement
Consistent repeatable pacing
This should feel:
Fast
Controlled
Sustainable across all 6 rounds
Time Domain Breakdown
Run (200m): :45 – 1:15
or Row: :45 – 1:15
Double Unders (50): :30 – 1:00
Burpee Broad Jump (25′): :30 – :45
Round Expectation
Total work: 2:00 – 3:00
Leaves:
:60 – 1:30 rest each round
You should be able to recover enough to maintain pace across all 6 rounds.
Movement Notes
Run / Row
Smooth effort
Not a sprint
Goal is repeatability, not winning the first round
Double Unders
Relax shoulders
Stay efficient
Minimize misses
Burpee Broad Jump
Stay low and smooth
Consistent jump distance
Don’t turn this into max-effort bounding
Control breathing before standing tall.
Pacing Strategy
Round 1 should feel controlled
Match splits across all 6 rounds
Use rest to bring breathing back down before the next start
This is not survival conditioning. It’s repeatable conditioning.
Final Thoughts
If your rest disappears by round 3, your pacing wasn’t sustainable.
Step 1:
100 Meter Run. or 150/100 Meter Row
50 Single Unders
5 Burpees
Step 2:
200 Meter Run of 250/200 meter Row
75 Single Unders
5 Burpees to Target (6 Inches Above Head)
Step 3: Same as Step 4
Step 5:
200 Meter Run
50 Double Unders
50′ Burpee Broad Jump