CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance – 30 Minutes (Time)

10 Rounds for Time…

100 Meter Double Dumbbell or Kettlebell Farmer’s Carry (DBs: 50/35s) (KBs: 55s/35s)

3 Rope Climbs

Stimulus

This is a grip-taxing, upper-body pulling workout with high volume. The combination of carries and rope climbs creates constant forearm fatigue. The goal is sustainable pacing across 10 rounds without grip failure shutting you down. Think midline stability, grip endurance, and efficient rope climb mechanics .

Farmer’s Carry:

Choose a loading where you can move the entire 100m unbroken for at least the first 4–5 rounds. If you’re dropping more than once per round, the weight is too heavy.

Cues:

Shoulders back, chest tall.

Let the arms hang, don’t death-grip the handles.

Brace the midline—don’t sway.

Rope Climbs:

Aim for consistent technique , not max effort pulls. 30 climbs total is high volume—poor footwork will blow up the grip.

Use efficient wraps every time.

Cues:

Clamp before you pull.

Stand tall with the legs, don’t pull with just the arms.

Lock in your feet before reaching again.

Strategy:

Smooth and steady pace on carries. Don’t sprint; protect your grip for the rope.

Use the transition back inside to shake out the arms and reset .

Rope climbs should feel like a rhythm—same steps every rep.

If you fail a rope climb, rest until ready . Wasting attempts will multiply fatigue.

Modify Distance of Farmer’s Carry to 75 meters or 50 meters if needed

Rope Climb Modifications:

– Reduce Reps of Regular Rope Climbs

– 2:1 Seated Rope Pull Ups

– 2:1 Rope Walks

– 1:1 Half Rope Walks

– 18 Hand Over Hand Ring Walks (Each Hand = 1 Rep)

– 6 Ring Rows

Step 1 (Beginner): 25s/15s

Step 2 (Scaled): 30s/20s

Step 3 (Intermediate): 35s/25s

Step 4 (RX):

Step 5 (RX+): 70s/55s and 1 Legless Rope Climb

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