Cincinnati Strength & Conditioning
Quarterfinals, but with a partner and as an AMRAP…
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
1000m row or ski erg or 2000m bike erg
30 ground-to-overhead, light/moderate up to 135/95
1000m row or ski erg or 2000m bike erg
30 strict handstand push-ups or 60 push-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Skills + aerobic/carries/jumps
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
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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
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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
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3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
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
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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
Skills + carries/crawls/aerobic work
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push tech work
min 2: handstand or dip tech/practice
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
max distance heavy Farmer’s walk (25′ turnarounds)
50′ bear crawl
20 calories – your choice
+
5:00-10:00 coach-led mobility