Cincinnati Strength & Conditioning
Big partner out and back
10:00 dynamic mobility work – coach-led
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For time w/a partner w/30:00 cap:
2000/1900/1800m (MM/MF/FF) row or ski erg
100 wall balls
100 toes-to-bar or 50 bar muscle-ups (1 BMU = 2 TTB)
100 wall balls
2000/1900/1800m row or ski erg
*partners split all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down
Skills + aerobic/carries/holds/crawls
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
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20:00 @ sustainable effort:
50′ bear crawl or handstand walk
100′ bear hug carry, moderate/tough
150′ Farmer’s walk, moderate/tough
:20 L-sit
50 single-unders or 25 double-unders
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5:00-10:00 coach-led mobility
Press strength testing + aerobic couplet + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
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10:00 to build to a bench press triple
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4 rounds for time w/20:00 cap:
400m run (or 800′ shuttle run – 16 x 25′ out & back)
400m row (or ski erg or 800m bike erg or .5 mile Echo Bike)
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3-5 sets:
:30/side plank
OR
mobility work
Sled pull & ski erg tech + run/BBJ/WB chipper + accessories
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
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15:00 sled pull & ski/row practice/tech work
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For time w/30:00 cap:
1000m run
240′ burpee broad jump
1000m run
100 wall balls
1000m run
notes/intent:
*sled pull & ski erg practice should be challenging but with near-full recovery – partner up in groups of 2-3 and rotate through as desired
*emphasis on rope management and footwork on the sled pull
*emphasis on foot placement, stroke rate, and damper setting on the ski erg
*40′ turnarounds on the burpee broad jumps (so 3 x out & back)
*1000m run = car wash corner & back + 2nd pole & back
*can cut runs to 800m if you’re not consistently under 6:00 for the 1000m
Sled push/pull tech + run/lunge/FW chipper
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
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15:00 sled push & pull practice
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For time w/30:00 cap:
800m run
300′ walking lunges – load if desired
800m run
600′ Farmer’s walk
800m run
notes/intent:
*sled push/pull practice should be challenging but with near-full recovery – partner up in groups of 2-4 and rotate through as desired
*load sled push so that 25′ continuous is challenging but achievable
*emphasis on rope management and footwork on the sled pull
*50′ turnarounds on the lunge and Farmer’s walk
*800m run = car wash corner & back
*if a sub-5:00 1000m run is consistent for you then run to car wash & back + run to 2nd pole & back each round
Fatigued running E60T6 + accessories
For completion as warm-up:
400m row/ski erg or 800m bike erg
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
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Every 6:00 for 36:00:
1st: 500/450m row + 400m run
2nd: 100′ sled push + 400m run
3rd: 400′ Farmer’s walk + 400m run
4th: 500/450m ski erg + 400m run
5th: 1000/900m bike erg + 400m run
6th: 150′ walking lunges + 400m run
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option extra credit, 3 sets:
:60 alternating DB curl & press, light & continuous
:60 rest
notes/intent:
*maintain a pace on the in-gym work that still allows you to push the run pace
*ideally :90-ish rest, can adjust the in-gym work accordingly
*50′ turnarounds on the sled, Farmer’s walk, and lunges
*lunges can be unweighted or loaded w/single DB/sandbag on shoulder/back
*400m run = 200m mark near end of street & back