Running WOD Blog

Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Push Press 3x 2

Squat  3x 2

 

Gymnastics

Pull up 3x 10 (max reps on last set)

Reverse Hyper 3x 10

 

Conditioning

10 Bx Jmp 24″

15 Push up

20 Wall Ball

5 Rounds

Posted in | Leave a comment

Run

3 mile tempo run rest 3:00

4 x 4:00m w/ 1:00 (r)

4 x 200m w/ 1:00 (r)

 

Posted in | Leave a comment

Run

Regeneration Run

12-15k Trail Run (pace & distance on feel)

 

Strength

Bench 3x 3

Deadlift 3x 3

 

Gymnastics

Ring Row 3x 10

Hollow Rock 3x :30

 

Conditioning

3 Hang Power Clean & Jerk @ 50% of your 1 RM EMOM for 8:00

Max Double Under with the remaining time of each minute .

Posted in | Leave a comment

Run

1x 2k w/ 1:00 recovery, 400m w/ 2:00 (r)

1x 1600m w/ 1:00 (r) 400m w/ 2:00 (r)

1x 1200m w. 1:00 (r) 400m w/ 2:00 (r)

1x 800m w. 1:00 (r) 400m

All a T Pace

Posted in | Leave a comment

Run

8-10k (pace & distance on feel)

10 x :10 / :50

 

Strength

Press 3x 5

Squat 3x 5

 

Gymnastics

Pull up 3x 10

TTB 3x 10

 

Conditioning

10 Burpee

10 Wall Ball

10 KB swing

AMRAP 10:00

 

 

Posted in | Leave a comment

Run

2h:30m Trail Run

Posted in | Leave a comment

Rest Day

Posted in | Leave a comment

Run

Regeneration Run

8k

10 x :10 / :50 (work/recovery)

 

Strength

Good Morning 3x 10

Back Squat 3x 3

 

Gymnastics

Pull up 3x 10

Ring Push up 3x 10

 

Conditioning

3 RFT

20 KB Swing

20 Wall Ball

 

 

Posted in | Leave a comment

Run

15k Progressive Pace trail run

Posted in | Leave a comment

Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

3x (3 Hang Power Clean  / 1 Push Jerk

Front Squat 3x 3

 

Gymnastics

KTE 3x 15

GHD Sit up 3 x 15

 

Conditioning

12:00 Max Cal Airdyne EMOM 5 Burpee

Posted in | Leave a comment

RunningWOD is an all inclusive online training program for runners looking to take their racing to the next level.  Through years of trial and error as an athlete and coach I have designed a balance training program that incorporates running and strength training by safely balancing volume and intensity.  With over 30 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

Friends of RW

Shroom TECH Sport by Onnit