Cincinnati Strength & Conditioning
Hinge & single-arm press strength + triplet
3 rounds as warm-up:
10 alternating dead bugs
1 slow & controlled wall walk or a little handstand walking
+
Every 3:00 for 15:00 (5 sets):
6 clean-grip deadlift, 21X1
6/side single-arm DB Z press, 10X1
+
AMRAP in 8:00:
4 handstand push-ups or 2 wall walks
8 kettlebell swings
16 double-unders
+
5:00-10:00 coach-led mobility work
Single-leg & single-arm strength + triplet + accessory
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse barbell lunges
5-10/side 3-point DB row
+
2 rounds for time w/12:00 cap:
40 calories
30 wall balls
20 toes-to-bar
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner things
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1000m row
100 single-arm DB hang clean to overhead
1600m run
100 single-arm DB hang clean to overhead
1000m row
*partners run together, but trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat strength + classic couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 toes-to-bar
10 wall balls
+
15:00 to build to a heavy (not necessarily max) back squat triple
+
21-15-9 for time w/10:00 cap:
Front squats, light up to 115/75
Pull-ups
OR
9-7-5 for time w/10:00 cap:
Overhead squats, moderate up to 135/95
Muscle-ups – your choice rings/bar
+
3 sets:
10-15 DB delt raises
10-16 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
Skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym bear hug carry
2 laps around the gym Farmer’s walk
:30 L-sit or hollow hold
400m row or equivalent
+
5:00-10:00 coach-led mobility
GWM intervals + accessory
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
5 wall walks
10 deadlifts OR 10 sandbag to/over shoulder
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is smooth/quick/efficient wall walks, moderate loading on the DLs, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
9-12 band curls
9-12 band tricep pressdowns
OR
mobility work