CrossFit Republic – CrossFit
Daily Strength and Conditioning W.O.D. – 25 Minutes (5 Rounds for weight)
Every 5 Minutes on the 5 Minutes for 5 Rounds Complete for Load…
500/400 Meter Row or Ski
20 Toes to Bar
5 Heavy Unbroken Deadlifts
Each round begins with a controlled engine effort, transitions into a midline skill, and finishes with a heavy lift under fatigue. The goal is to earn rest through efficient movement and smart pacing.
The 500/400m Row or Ski should take ~1:45–2:15 , done at roughly 75–80% effort—fast enough to create pressure, but not redline your grip or lungs before the barbell. Move immediately into 20 smooth, consistent toes-to-bar , focusing on rhythm and shoulder control rather than speed. If grip or core endurance is a limiter, break early and minimize time off the bar.
The round finishes with 5 unbroken deadlifts , increasing in load each round as long as you maintain clean mechanics and a neutral spine. The deadlifts should be heavy, but smooth.
You should have ~1:00–1:30 of rest per round if paced correctly. The lifting under fatigue will challenge composure and barbell focus, forcing you to control breathing and execute your mechanics when tired.
Goal:
Stimulus: Conditioning under fatigue + heavy barbell focus
Effort: 80–85% on the machine / 90% effort on the jerks
Load Goal: Build to a challenging unbroken set by Round 5
Time Domain: 3:30–4:00 of work per round
Toes to Bar Modifications (All 1:1)
– Reduce reps of T2B or any of the movements
– Ab Mat Sit Ups
– Strict Hanging Leg or Knee Raise (Lats Engaged)
– Kipping Knee Raises
– Toes as Higha s Possible
– Leg Raises
– Toes to Rig
– Alternating Crossbody Leg Raises
Step 1:
375/300 Meter Row or Ski
20 Abmat Sit Ups or Other Options Above
5 Unbroken Deadlifts
Step 2:
500/400 Meter Row or Ski
15 – 20 Hanging Knee Raises
5 Unbroken Deadlifts
Step 3:
500/400 Meter Row or Ski
15 – 20 Toes to Bar
5 Unbroken Deadlifts
Step 5:
500/400 Meter Row or Ski
30 Toes to Bar
5 Unbroken Deadlifts
Endurance W.O.D. – 25 Minutes (5 Rounds for time)
Every 5 Minutes on the 5 Minutes for 5 Rounds Complete for time…
500/400 Meter Row or Ski
20 Toes to Bar
10 Deadlifts (155/105)
For athletes looking for less of a load stimulus today and more emphasis on lighter/moderate weight, perform the same workout as daily with the following modification above.
Toes to Bar Modifications (All 1:1)
– Reduce reps of T2B or any of the movements
– Ab Mat Sit Ups
– Strict Hanging Leg or Knee Raise (Lats Engaged)
– Kipping Knee Raises
– Toes as Higha s Possible
– Leg Raises
– Toes to Rig
– Alternating Crossbody Leg Raises
Step 1:
375/300 Meter Row or Ski
20 Abmat Sit Ups or Other Options Above
10 Deadlifts (75/55)
Step 2:
500/400 Meter Row or Ski
15 – 20 Hanging Knee Raises
10 Deadlifts (95/65)
Step 3:
500/400 Meter Row or Ski
15 – 20 Toes to Bar
10 Deadlifts (135/95)
Step 5:
500/400 Meter Row or Ski
30 Toes to Bar
10 Deadlifts (185/125)