Running WOD Blog

Run

Regeneration Run

8-10k (pace & distance on feel)

 

Strength

Thruster 3 x 5 @ 65, 75, 85% of 90% of your 1RM

 

Gymnastics

Pull up 10 – 10 – 10(+)

Ring Dip 10 – 10 – 10(+)

 

Conditioning

1k Row (10 KB Swing every 15 stroke)

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Run

2 x 10k @ M RP w. 6:00 recovery

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Run

Regeneration Run

8-10k (pace on feel)

 

Strength

Press 3 x 5 @ 65, 75, 85% of 90% of your 1RM

OHS 3 x 5 @ 65, 75, 85% of 90% of your 1RM

 

Gymnastics

HSPU 5 OTM for 8:00

 

Conditioning

100 KB Swing (10 Box Jump each time you rest)

 

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Run

8 x 800m w. 1:00 recovery

8 x 200m w. 1:00 recovery

 

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Run

Turnover Recovery

16 x 100m w. 100m walking recovery

 

Strength

Hang Clean 3 x 5 @ 65, 75, 85% of 90% of your 1RM

Back Squat 3 x 5 @ 65, 75, 85% of 90% of your 1RM

 

Gymnastics

Muscle up 3 OTM for 8:00

 

Conditioning

20 Double Under

10 Wall Ball

5 Burpee Box Jump

5 rounds

 

 

 

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Run

Regeneration Run

12-15k (pace & distance on feel)

 

Strength

Split Squat 3 x 5

Good Morning 3 x 5

 

Gymnastics

Ring Row 3 x 10

KTE 3 x 10

 

Conditioning

2 Muscle up

4 HSPU

20 Double Under

12:00 AMRAP

 

 

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Run

8 x 800 w/ 1:30 recovery

CFPA Flyer

 

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Run

Turnover Recovery

16 x 100m w. 100m walking recovery

 

Strength

Hang Power Clean 3 x 5 @ 40, 50, 60% of 90% of your 1 RM.

Front Squat 3 x 5  @ 40, 50, 60% of 90% of your 1 RM.

 

Gymnastics

Muscle up 3 OTM for 8:00

 

Conditioning

20 Double Under (unbroken) 5 Burpee each miss

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Good Morning 3 x 5

Split Squat 3 x 5 each leg

 

Gymnastics

Ring Row 3 x 10

KTE 3 x 10

Supine Plank 3 x :30

 

Conditioning

AMRAP 14:00

2 Muscle up

4 HSPU

15 Double Under

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Run

5 x 1 mile @ M RP w/ 1:00 recovery

5 x 400m w/ 1:00 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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