Cincinnati Strength & Conditioning
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Wod

Training

Sunday, 10.18.26 – CrossFit for HYROX

Posted on by cincinnatistrength

Sled pull tech + buy-in AMRAPs

For completion as warm-up:
20 pvc Kang squats
jog to 2nd pole & back
+
10:00 sled pull tech work
+
2 rounds for reps:
4:00 of [400m run + burpee broad jumps in remaining time]
2:00 rest
4:00 of [400m run + wall balls in remaining time]
2:00 rest
4:00 of [400m run + row or ski erg meters in remaining time]
2:00 rest

notes/intent:
*heavy load on the sled w/emphasis on hips, footwork, and rope management
*high effort throughout on the 4:00 intervals, goal is best sustainable run pace

Friday, 10.16.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Hinge & upper press strength + buy-in couplet + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6-9/side single-arm DB bench press
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [5/side single-arm DB shoulder-to-overhead + 10 toes-to-bar]
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band face pulls
OR
5:00-10:00 coach-led mobility

Thursday, 10.15.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Gymnastics skills + aerobic/carries/crawls

For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
On a 20:00 clock:
200m row/ski or 400m bike erg
100′ bear hug carry
100′ Farmer’s walk
:20 L-sit or hollow hold
easy row/bike/ski/run in remaining time
*tough on both carries!
+
5:00-10:00 mobility

Wednesday, 10.14.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Weightlifting tech/strength + press & barbell AMRAP options + shoulder & lower leg accessories

3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
AMRAP in 7:00:
1 wall walk
1 power clean, up to 135/95
1 front squat
2/2/2
3/3/3 and so on…
OR
AMRAP in 7:00:
1 mat length handstand walk
1 squat clean, 185/125
2/2
3/3 and so on…
*both of these should feel like a tough grind, just chip away…
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work

Tuesday, 10.13.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Upper push/pull strength + run/swing/pull intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 weighted strict pronated pull-ups, 11X0
4-6/side single-arm DB Z press, 11X1
+
5 sets for reps:
2:00 of [300′ shuttle run (or run to the 1st pole & back) + 12 light/moderate Russian kettlebell swings + tough upper pulls in remaining time]
:60 rest
*swings should be easily unbroken, upper pull should be challenging – pick from muscle-ups, CTBs, pull-ups, Australian CTBs, or strict
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 mobility work