Running WOD Blog

Rest Day

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Run

Regeneration Run

12-15k

Strength

Squat 5 – 5 – 3 – 3 – 2 – 2

Press 5 – 3 – 2 – 2

Turkish Get up 5 x 5

Gymnastics

Ring Row 5 x 15

GHD Sit up 5 x 15

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Run

4 x 200

8 x 400

4 x 200

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Run

Regeneration Run

10-12k

Strength

Thruster 4 OTM for 8:00

Deadlift 5 x 5

Gymnastics

Pull up 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

V up  5 x 10

L-Sit 5 x :20

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Run

6 x 1 mile @ T Pace w. 1:00 recovery

kristenCongratulations Kristen Dymmel, 5th place Overall and 1st Female at the Lake Chabot Trail Marathon running 4:07:11! Kristen is gearing up for the Leadville 100 August 16. Respect!

 

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Run

Turnover Recovery

12 x 150m

Strength

Push Press 5 – 3 – 2 – 2

OHS 5 – 3 – 2 – 2 (superset Box Jump 4 x 10@ 24″

Gymnastics

Muscle up 5 x 2

Hollow Rock 5 x :30

Ring Dip 5 x 10

 

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Run

20 mi Trail Run

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Rest Day

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Run

Regeneration Run

8 – 10k

Strength

Hang Clean 5 x 2

Back Squat 5 x 3

Good Morning 3 x 5

Gymnastics

HSPU 10 – 8 – 6 – 4 – 2

Vup 10-9-8-7-6-5-4-3-2-1

GHD Sit up 5 x 15

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Run

10 x 300m w. 100m jog recovery

 

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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.

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