CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

For Time…

800 meter Run

50 Hang Power Cleans (115/75)

600 meter Run

30 Hang Power Cleans (155/105)

400 meter Run

10 Hang Power Cleans (185/125)

Intended Stimulus:

Time Domain: 18–25 minutes. This is a longer grind with built-in pacing shifts.

Runs: Treat each run as steady recovery work. Push the pace just enough to keep moving, but save capacity for the barbell.

Barbell Cycling: Each weight should allow for big sets early and smaller, smart sets as loading increases.

115/75: Quick sets of 10+ are realistic.

155/105: Break into 3–5 reps depending on grip.

185/125: Singles or small sets; maintain composure.

Barbell Priority: The workout is won or lost on the cleans , not the run. Manage transitions and breaks wisely.

Stimulus: Shoulder and grip fatigue will accumulate. Keep your posture/bracing consistent so cleans stay efficient under fatigue.

Goal: Finish strong — athletes should be challenged but able to push through the final heavy barbell without extended rest.

Run Modification

Row/Ski: 1000/800, 750/600, 500/400 Meters

Bike: 48/38, 36/29, 30/24 Cals

Reduced Distances for Beginner/Scaled: 750/600, 500/400, 250/200 Meters or 36/29, 30/24, 15/12 Calorie Bike

Step 1 (Beginner):

600 meter Run

50 Hang Power Cleans (45/35)

400 meter Run

30 Hang Power Cleans (75/55)

200 meter Run

10 Hang Power Cleans (95/65)

Step 2 (Scaled):

800 meter Run

50 Hang Power Cleans (75/55)

600 meter Run

30 Hang Power Cleans (95/65)

400 meter Run

10 Hang Power Cleans (115/85)

Step 3 (Intermediate):

800 meter Run

50 Hang Power Cleans (95/65)

600 meter Run

30 Hang Power Cleans (115/85)

400 meter Run

10 Hang Power Cleans (155/105)

Step 5 (RX+):

800 meter Run

50 Hang Power Cleans (155/105)

600 meter Run

30 Hang Power Cleans (185/125)

400 meter Run

10 Hang Power Cleans (225/155)