Running WOD Blog

Rest Day

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Run

Regeneration Run

12-15k (pace & distance on feel)

 

Strength

Thruster 5-5-5 (@ 65, 75, 85%)

Slipt Squat 5 x 5 each leg

 

Gymnastics

HSPU 3 x 10

VUp 3 x 10

 

Conditioning

3 rounds

100 Double Under

25 KB swing

15 Burpee

 

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Run

16 x 100m EMOM

8 x 200m w/ :45 Recovery

4 x 400m w/ 1:00 recovery

2 x 800m with 1:30 recovery

1 x 1600

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Push Press 5-5-5 (@ 65, 75, 85%)

Front Squat 5-5-5 (@ 65, 75, 85%)

 

Gymnastics

Ring Dip 3 x 10

Hanging L-Sit 3 x :20

GHD Sit up 3 x 15

 

Conditioning

5 rounds

20 Wall Ball

20 Box Jump 24″

down_valleySaturday June 13 CrossFit Down Valley, Gypsum CO.

 

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Run

5 Mile Tempo Run

4 x 400m w/ :30 recovery

2 x 200m with 1:00 recovery

 

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10 / :50

 

Strength

Press 5-5-5 (@ 65, 75, 85%)

Back Squat 5-5-5 (@ 65, 75, 85%)

 

Gymnastics

Pull up (strict) 3 x 10

KTE 3 x 10

Hollow Rock 3 x :30

kingstonSunday May 17 Kingston Athletics, Kingston NY

rich@runningwod.com to host a seminar.

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Run

2h:00 Trail Run

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Rest Day

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Push Press 5 – 5 – 5

Thruster 5 – 5 – 5

 

Gymnastics

Pull up 3 x 10

TTB 3 x 10

 

Conditioning

20 KB Swing

20 Burpee

5 rounds NFT

 

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Run

12 x 300m w / 100 running recovery

kingston

Sunday May 17, Kingston Athletics 9am – 4pm, contact rich@runningwod.com to reserve your spot.

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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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