Republiq Blog
The Longest Mile
4 rounds 400 meter woodway run 25 Overhead Squats (65 Women, 95 men) 25 Weighted Pushups (25 Women, 45 men)
Double unders and Nonsense
50-40-30-20-10 Double Unders Air squats Pushups Ab Mat situps
Free Run – Long Cycle Mashup
4 Rounds: :30 Woodway sprint 10 2xKB Strict Press :30 Woodway sprint 10 2xKB Push Press :30 Woodway sprint 10 2xKB Push Jerk :30 Woodway sprint 10 2xKB Long Cycle
Just Breath!
5 rounds: 400 meter run on the Woodway or Assault Runner 16 reps Longcycle 2x20kg(M) 2x12kg(W) 8RPM The key here is staying calm under pressure. Keep breathing and pace yourself to 8 reps per minute. No more, no less. If, you reach all 16 reps before the 2:00 mark,...
Burpees suck…but they suck more with airdyne bike sprints!
Burpees Assault Bike Calories 2xKB Thrusters 21-18-15-12-9-6-3 Enjoy!!
Heavy A$$ MedBall
5 rounds: 10 Alternating Heavy A$$ Medball Shoulders 150lbs/50lbs 10 Kettlebell Snatch R/L 24kg/12kg 500 Meter Row