CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds)

DISCLAIMER: This is not an AMRAP. The only way to create the scoring for this workout in Wodify is to set it as an “AMRAP for Rounds.” The score is total rounds complete according to rep standards for your “Step.” A perfect score is 20 Rounds.

Every Minute on the Minute for 5 Rounds Complete…

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 3 Rope Climbs

Minute 3: 60 Double Unders

Minute 4: 30′ Handstand Walk (Cones 15′ Apart)

Minute 5: Rest

*Cones 15′ apart

**Start athletes on different parts of the EMOM if more athletes than bikes. RX athletes should start on the bike in order to achieve the intended stimulus of the order of movements.

Step 1:

Minute 1: 10/8 Calorie Echo Bike

Minute 2: 3 – 6 Rope Walks (Done by 45 Seconds)

Minute 3: 60 Singles or Plate Shuffle Taps

Minute 4: 60′ Bear Crawl or 60′ Double DB Overhead Walk (25s/15s)

Minute 5: Rest

Step 2:

Minute 1: 12/9 Calorie Bike

Minute 2: 3 Half Rope Climbs or 3 – 6 Rope Walks (Done by 45 Seconds) or 9 Seated Rope Strict Pull Ups

Minute 3: 90 Singles or Plate Shuffle Taps

Minute 4: 60′ Bear Crawl or 60′ Double DB Overhead Walk (35/20)

Minute 5: Rest

Step 3:

Minute 1: 15/12 Calorie Bike

Minute 2: 1 – 3 Rope Climbs

Minute 3: 30 – 60 Double Unders

Minute 4: 3 Wall Walks or 15′ Handstand Walk

Minute 5: Rest

Step 5:

Minute 1: 15/12 Calorie Bike

Minute 2: 2 Legless Rope Climbs

Minute 3: 60 Double Unders

Minute 4: 50′ Handstand Walk

Minute 5: Rest

INTENDED STIMULUS

This EMOM is all about controlled intensity , skill execution under fatigue , and knowing your personal pace . The goal is not to redline. It’s to work consistently across all 5 rounds without falling apart technically.

What This Should Feel Like

Bike: Hard effort, but not a sprint. You should finish with 10–15 seconds left.

Rope Climbs: Smooth mechanics. No panic climbs. No wasted pulls.

Double Unders: Settle into a rhythm. You should be able to complete in 1–2 sets .

Handstand Walk: Quality mechanics over speed. Control > distance.

If any station routinely pushes you to failure, scale before starting. The goal is repeatability , not survival.

MOVEMENT FOCUS & COACHING POINTS

Echo Bike

Aim for a moderate-hard effort you can hold all 5 rounds.

Hands relaxed, legs doing the work.

Smooth breathing — don’t start too hot.

Rope Climbs

Focus on foot lock consistency , standing tall, THEN pulling.

Use the legs. Arms are just the guide.

If 3 reps will put you in a hole, drop to 2 or switch to a progression listed above.

Double Unders

Tall posture, relaxed hands, small bound.

Rope speed and jump height are key.

Handstand Walk

Keep hips stacked over shoulders — this is slow and controlled.

OVERALL GOAL

A strong, skill-centric conditioning day that forces you to:

Control heart rate under fatigue

Hold good mechanics across four very different stations

Stay mentally sharp with transitions

Learn what “just hard enough” feels like

You should walk away feeling challenged but not wrecked — like you pushed your capacity while dialing in higher-level skills.