Cincinnati Strength & Conditioning
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Wod

Training

Thursday, 04.16.26 – CrossFit for Health & Sport & Hyrox

Posted on by cincinnatistrength

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

Wednesday, 04.15.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Alternating strength/gymnastics & breathing intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work

Tuesday, 04.14.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Weightlifting + triplet + accessory

3 rounds as warm-up:
5 prisoner Kang squats
:30 handstand hold
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 jerk – split or push
1 power clean
*drop & reset before the final clean
+
3 rounds for time w/12:00 cap:
400m row or equivalent
12 push-ups or 8 handstand push-ups
12 deadlifts, moderate up to 255/175
12 push-ups or 8 handstand push-ups
+
8 sets:
:20 Russian twists
:10 rest
+
coach-led mobility

Monday, 04.13.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Single-leg/single-arm strength + 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):
8-10 alternating reverse lunges w/barbell on back
8-10 alternating DB rows from plank
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient)
15 air squats
250′ shuttle run
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work

Sunday, 04.12.26 – Hyrox

Posted on by cincinnatistrength

For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work