Cincinnati Strength & Conditioning
Squat & upper pull strength + triplet + accessory work
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
3-2-1-1-1 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/10:00 cap:
50 pull-ups
100 air squats
50 row/ski erg calories
+
3 sets:
10-15 dual DB delt raises
10-15 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + carries & calories
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 unweighted alternating Turkish get-ups
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 5-10 strict pull-ups – band-assist to get at least 5 unbroken
min 2: 2-3 wall walks or mat lengths handstand walk or freestanding handstand hold attempts or 3-6 dips (rings or bar)
min 3: jump rope tech
+
20:00 @ sustainable effort:
200′ Farmer’s walk
4 sandbag or med ball ground to shoulder
200′ bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
Alternating strength & breathing intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 3 power cleans + 10-20 push-ups + 3 power cleans
2nd: 400m run or equivalent
*load barbell for moderate/tough but solid singles
*can sub in power snatches and/or handstand push-ups for a tougher combo
*should have roughly :60 rest throughout
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
Single-leg/single-arm strength + classic triplet + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse lunges w/barbell on back
6-8 alternating DB rows from plank
+
3 rounds for time w/12:00 cap:
15 toes-to-bar
30 wall balls
60 double-unders
+
3-5 sets:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting tech + triplet + accessory
3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups or strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
1 jerk – split or push
+
AMRAP in 10:00:
2 wall walks or mat lengths handstand walk
6 deadlifts, moderate up to 225/155
10 calories – your choice
+
8 sets:
:20 hanging knee raise hold or hollow hold
:10 rest
+
coach-led mobility
Run/work intervals week 2: longer & grippier
For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
20 alternating toe touches from plank
jog to 2nd pole & back
For completion/distance/time:
6:00 of [600m run + row in remaining time]
2:00 rest
6:00 of [600m run + sled pull in remaining time]
2:00 rest
6:00 of [600m run + burpee broad jumps in remaining time]
2:00 rest
6:00 of [600m run + Farmers’ walk in remaining time]
2:00 rest
6:00 of [600m run + ski erg in remaining time]
2:00 rest
For time:
600m run
notes:
*intent is moderate/tough run pace before getting right into in-gym work and chipping away
*600m = 4th pole & back + 3rd pole & back, if you’re still building run capacity or this is taking longer than 3:30/run adjust this to 4th pole & back + 2nd pole & back for roughly 515m runs
*50′ turnarounds for the sled, burpee broad jumps, and Farmer’s walk
optional relaxed mobility work