Cincinnati Strength & Conditioning
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Wod

Training

Wednesday, 07.02.25 – Health & Sport

Posted on by cincinnatistrength

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

Tuesday, 07.01.25 – Health & Sport

Posted on by cincinnatistrength

Weightlifting squat strength + chipper + accessory

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-40 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
5-4-3-2-1-1 overhead squats or front squats, 31X1
+
For time w/10:00 cap:
20 hang squat cleans up to 155/105 or hang squat snatches up to 115/75
40 toes-to-bar
60 calories – your choice
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Monday, 06.30.25 – Health & Sport

Posted on by cincinnatistrength

Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 kettlebell swings
1 slow & controlled wall walk
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 halting clean-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-10 (3-5/side) alternating DB Z press w/short pause @ the top of each
+
10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125 or 3 power snatches up to 135/95
3 bar-facing burpees or 3 mat widths handstand walk
*load should encourage singles on the cleans but still allow for :60 or less per round
+
5:00-10:00 coach-led mobility work

Saturday, 06.28.25 – Health & Sport

Posted on by cincinnatistrength

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
20 pull-ups
60 dual DB walking lunges
20 toes-to-bar
400m run
*DBs can be held any way, for a nice little challenge go overhead for the 1st, shoulders for the 2nd, and sides for the 3rd
*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

Friday, 06.27.25 – Health & Sport

Posted on by cincinnatistrength

Weightlifting tech/strength + couplet + accessory

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc overhead squats
+
Every 2:30 for 15:00 (6 sets):
3 tough power cleans
1 jerk
*build to moderate/tough if feeling good
+
For time w/10:00 cap:
49 handstand push-ups or dual DB shoulder-to-overhead
49 deadlifts, light up to 155/105
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility

Thursday, 06.26.25 – Health & Sport

Posted on by cincinnatistrength

Skills + carries/cyclical

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 Farmer’s walk or bear hug carry
3 wall walks or 3 mat lengths handstand walk
500m row or equivalent
+
5:00-10:00 coach-led mobility