Cincinnati Strength & Conditioning
Skills + aerobic/carries/jumps
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled pull tech work
min 2: 1/side Turkish get-up
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
200′ heavy Farmer’s walk
20 calories – your choice
40 single-unders
+
5:00-10:00 coach-led mobility
Alternating 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: 5 power cleans or power snatches + 250/200m row or equivalent
2nd: 5 wall walks or 5 mat lengths handstand walk + 250/200m row or equivalent
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
Squat & upper pull strength + couplet options + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
6-9/side 3-point DB rows
+
AMRAP in 8:00:
4 toes-to-bar
8 box step-overs w/wall ball
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
6 alternating pistols
18 double-unders
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting + chipper + ab accessory
3 rounds as warm-up:
3 prisoner Kang squats
6-12 push-ups
6-12 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
1 jerk – split or push
+
For time:
60 alternating DB snatches
45 burpees w/lateral hop/step over DB
30 calories
+
3 sets:
20 Russian twists w/wall ball
+
coach-led mobility
Run-pacing/build chipper + sled skills
For completion as warm-up:
500m row/ski erg or 1000m bike erg
10 line-facing burpees
:60 hang from bar
10 burpee broad jumps – sub-max effort
easy jog to 2nd pole & back
+
For time/completion @ sustainable effort:
800m run (2 x 200m out & 200m back)
500m row/ski or 1000m bike erg
50 unbroken walking lunge steps
800m run
400m heavy single-arm Farmer’s walk, switch arms as desired but don’t put it down
800m run
50 unbroken walking lunge steps
500m row/ski or 1000m bike erg
800m run
*intent today is to find/note the run pace that allows for quick transitions in & out of the gym and relatively even times across all sets
*lunges can be unweighted or loaded w/sandbag, med ball, or single DB, but must be unbroken
*if you’re relatively new to this run volume, adjust distance/turn-around to take roughly 4:00-5:00 each
+
optional skill work:
sled push/pull tech work
*play with hand placement, straight/bent elbows, step size on the push, rope management on the pull
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
100/90/80 row or ski erg calories
50 wall balls
50 pull-ups
50 wall balls
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down