Cincinnati Strength & Conditioning
Partner triplet
10:00 dynamic mobility work – coach-led
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AMRAP in 25:00 w/partner:
400m run
30 wall balls
20 pull-ups
*partners run together but trade off all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
In-gym intervals + fatigued mile run time trial
For completion as warm-up:
400m row/ski erg or 800m bike erg
10 air squats w/alternating single-arm reach overhead
20 prisoner walking lunges
10 burpee broad jumps
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Every 3:00 for 30:00 (2 sets of each):
1st: 500/450m row
2nd: 100′ tough sled push
3rd: 500/450m ski erg
4th: 100′ tough sled pull
5th: 40 or 2:00 wall balls (whichever comes 1st)
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3:00 rest
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For time:
1600m run @ high effort
notes/intent:
*moderate/sustainable/repeatable effort across the in-gym sets, should still have a bit of gas for the run
*100′ = 50′ out & back (length of pulling rope)
*1600m run = 2 x to the car wash & back
Longer runs & sled couplets
For completion as warm-up:
20 alternating 90/90 sit
400m row/ski erg or 800m bike erg
20 alteranting prisoner reverse lunges
jog to 2nd pole & back
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Every 10:00 for 40:00 (4 sets):
1st: 1200m run
2nd: 7:00 of [25m sled push + 250/200m row or ski erg]
3rd: 1200m run
4th: 7:00 of [25m sled pull + 25m burpee broad jumps]
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5 sets optional bonus pump work:
:30 alternating DB curl & press
:30 rest
notes/intent:
*1200m = 3 x end of street 200m turnaround & back
*adjust distances if needed to ensure at least 2:00 rest (3 x 4th pole & back = 981m)
*25m = 12.5 mover & back
*run/work at the best pace that still allows for sustainable times/output across all 4 intervals
Gymnastics skills + carries/breathing
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
:60 relaxed hang from the bar or :10-:20/side single-arm 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: jump rope tech work
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20:00 @ sustainable effort:
100′ single-arm KB/DB/plate overhead carry
100′ single-arm KB front rack carry
200′ single-arm Farmer’s walk
20 calories – your choice
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5:00-10:00 coach-led mobility
Weightlifting & upper pull strength + WMG intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
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Every 3:00 for 15:00 (5 sets of each):
10-12 dual DB or sandbag/med ball walking lunges – implements can be held in any way
5-6 bent-over barbell rows
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5 rounds for reps:
2:00 of [5/side single-arm DB thrusters + run to 2nd pole & back + remaining time upper pull]
:60 rest
*DB load should allow for unbroken sets of 10 total thrusters
*your choice upper pull (ring row, Australian CTB, strict pull-up, pull-up, CTB, bar muscle-up, ring muscle-up) should be able to right in from the run and start accumulating reps
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3 sets:
12-15 band tricep pressdowns
12-15 bicep curls – any variation
OR
mobility work
Big partner chipper
10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
800m run w/wall ball
100/90/80 (MM/MF/FF) calories – your choice
100 box step-overs w/wall ball held any way
800m run w/wall ball
100 toes-to-bar or 40 bar muscle-ups (1 BMU = 2.5 toes-to-bar… I know, I know, math!)
100 wall balls
*partners run together with a single ball shared (can hand off to each other at any time)
*split all in-gym work as desired with only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down