Cincinnati Strength & Conditioning
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Wod

Training

Wednesday, 06.18.25 – Health & Sport

Posted on by cincinnatistrength

WGM 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):
6 power cleans
12 bar-facing burpees
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth burpees, 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:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work

Tuesday, 06.17.25 – Health & Sport

Posted on by cincinnatistrength

Squat/weightlifting strength + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
4 overhead squats or front squats, 31X1
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
15 goblet or sandbag/med ball squats, moderate
15 calories – your choice
+
5:00-10:00 coach-led mobility work

Monday, 06.16.25 – Health & Sport

Posted on by cincinnatistrength

Hinge & press strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6 dual DB Z press, 11X1
+
5 rounds for time w/15:00 cap:
9 strict handstand push-ups or 3 wall walks
15 Russian kettlebell swings or 6 sandbag ground-to-shoulder
500′ shuttle run (25′ turnaround)
+
5:00-10:00 coach-led mobility work

Saturday, 06.14.25 – Health & Sport

Posted on by cincinnatistrength

Partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
*light DB on this, step-overs should be relatively smooth
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Friday, 06.13.25 – Health & Sport

Posted on by cincinnatistrength

Weightlifting tech/strength + couplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk or power snatch – build to moderate/tough if feeling good
+
For time w/10:00 cap:
40-30-20 alternating DB snatches, light/moderate
10-15-20 burpees w/lateral hop/step over the DB
OR
For time w/10:00 cap:
30 power cleans, 135/85
30 strict handstand push-ups
+
3-5 sets:
10-12 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility

Thursday, 06.12.25 – Health & Sport

Posted on by cincinnatistrength

Gymnastics skills + carries & runs

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m 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:
Farmer’s walk to the 1st pole & back
Sandbag or med ball carry to the 2nd pole & back
Run to the 4th pole & back
*goal is unbroken carries!
+
5:00-10:00 coach-led mobility