Cincinnati Strength & Conditioning
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
Partner work!
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
40/32 calories
400′ walking lunges w/single DB/KB held anywhere
40/32 calories
100 pull-ups
40/32 calories
100 goblet squats
40/32 calories
400m run together
40/32 calories
*split all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Upper press strength + triplet + accessory
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 bench press, 30X1
12 band face pulls
+
5 rounds for time w/10:00 cap:
16 DB hang snatches – switch arms as desired
8 burpees over the DB
8-16-24-32-40 double-unders
+
3-5 sets:
12 alternating DB curl & press
OR
5:00-10:00 coach-led mobility
Gymnastics skills + strongman-ish breathing
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: 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
min 3: jump rope tech
+
20:00 @ sustainable effort:
2 laps around the gym tough Farmer’s walk
15 calories – your choice
2 laps around the gym tough bear hug carry
15 calories
+
5:00-10:00 coach-led mobility