Cincinnati Strength & Conditioning
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Wod

Training

Sunday, 07.19.26 – CrossFit for HYROX

Posted on by cincinnatistrength

Run/gym/run intervals + a bonus

For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 burpee broad jumps
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 500m ski erg + 400m run
2nd: 400m run + 50m sled pull + 400m run
3rd: 400m run + 50m sled push + 400m run
4th: 400m run + 1000m bike erg + 400m run
+
bonus:
2:00 max distance Farmer’s walk – pick up a heavy pair of KBs or DBs and walk as far as possible w/12.5m turnarounds

notes/intent:
*adjust distances if needed to ensure at least 2:00 rest
*50m = 2 x 12.5m over & back
*can do this solo or w/a partner – if going with a partner perform all runs together and split the in-gym work as desired

Saturday, 07.18.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Big partner chipper

10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ plate overhead carry, 45/35
30 power cleans, moderate up to 185/125
100/90/80 calories
60 deadlifts, same weight as cleans
30 wall walks or mat lengths handstand walk
*split all work as desired w/only 1 partner working at a time
*your choice row/bike/ski/Runner
*power cleans should be able to be done in quick singles or possibly touch-and-go sets throughout
+
bis/tris/abs of choice or easy walk cool-down

Friday, 07.17.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Squat & upper pull strength + up & down couplet options + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
4-6/side 3-point DB rows
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
CTB pull-ups
Front squats from the ground, light up to 95/65
OR
1-2-3-4-5-4-3-2-1 for time w/10:00 cap:
Muscle-ups
Overhead squats from the ground, moderate up to 135/95
+
3 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility

Thursday, 07.16.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Gymnastics skills + carries/crawls/holds/breathing

For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :45 wall sit
+
20:00 @ sustainable effort:
200′ Farmer’s walk or bear hug carry – your choice
3 wall walks
400m row or equivalent
+
5:00-10:00 coach-led mobility

Wednesday, 07.15.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Weightlifting & press strength + 2:1 intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
5 hang power cleans
5 dual DB elevator shoulder press w/:01 pause w/hands level w/top of head on the way up & down
+
For reps/calories
8 sets of [:20 push-ups + :10 rest]
+
4 sets of [:40 Russian kettlebell swings + :20 rest]
+
2 sets of [1:20 calories + :40 rest]
+
3-5 sets:
:30/side plank
OR
mobility work

Tuesday, 07.14.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Squat & upper pull strength + Jackie-ish + accessories

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
For time w/10:00 cap:
800m run
50 dual DB or sandbag or med/wall ball squats
30 pull-ups
*pick an implement for the squats that will allow for steady, smooth reps and no more than 2-3 breaks
+
3 sets:
9-12 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work