CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Tempo Back Squats (3 second pause at the bottom)
3 – 3 – 3 – 3 – 3
70% – 75% of 1RM dependent on how you’re feeling.
Intended Stimulus
This is a positional strength and control session , not a max effort day.
The long pause removes the stretch reflex and forces you to:
Stay tight in the bottom
Maintain tension through the midline
Drive out of the hole with control
The goal is clean, repeatable reps with strong positions , not grinding heavy weight.
Execution Notes
Controlled descent
Settle and hold a true 3-second pause at full depth
No relaxing in the bottom
Drive straight up while maintaining torso position
Every rep should look the same.
Loading Guidance
Choose a weight that:
Allows full 3-second pauses without collapsing
Keeps bar path consistent
Leaves 2 – 3 reps in reserve
If you rush the pause or lose tension, the load is too heavy.
Rest
Take 2–3 minutes between sets. These are deliberate reps, not conditioning.
Big Picture
This session builds:
Bottom position strength
Confidence in the hole
Midline stability under load
Quality pauses create stronger squats later.
Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
4 Rounds
(2:00 On/1:00 Off)
As Many Rounds and Reps as Possible in 2 Minutes of…
10 Toes to Bar
10 Goblet Lunges (R/L=2) (53/35)
1 Minute Off
*Pick up where you left off. Score is total rounds and reps at the completion of all 4 rounds.
Intended Stimulus
This is a repeat sprint interval workout focused on midline fatigue and unilateral leg stamina.
Each 2-minute window should feel like a controlled push — not an all-out sprint that collapses in round two.
The goal is to:
Move continuously
Keep transitions tight
Maintain repeatable output across all 4 rounds
Time Targets
Toes to Bar: :30 or less
Goblet Lunges: :30 or less
That leaves roughly a full minute to continue into the next round.
If the first set of either movement takes longer than :40, adjust your approach.
How This Should Feel
Round 1 feels aggressive but manageable
Rounds 2–3 feel uncomfortable
Round 4 is about discipline and minimizing drop-off
You should be breathing hard but able to resume quickly after the 1-minute rest.
Movement Notes
Toes to Bar
Break early if needed
Avoid hitting failure
Stay efficient and tight
Goblet Lunges
Stay upright
Controlled step and knee touch
No rushing sloppy reps
Pacing Strategy
The rest is short. Your job is to keep output consistent across all four intervals. If round 1 is a sprint, round 4 becomes survival.
Big Picture
This workout was designed for:
Repeatable power output
Core and shoulder endurance under fatigue
The ability to recover quickly and go again
Step 1: Kettlebell: 20/15
6 – 10 Strict Hanging Knee Raises (Active Lat Muscles Required)
10 Abmat Sit Ups
6 – 10 Toes to Rig and Reach
6 – 10 V Ups
6 – 10 Suitecases
Step 2: Kettlebell 35/20
6 – 10 Knees to Waist (Kipping)
6 – 10 Knees to Chest (Kipping)
6 – 10 Toes as High as Possible (Kipping)
Step 3: Same as RX
Step 5: 70/53