Running WOD Blog

Run

Regeneration Run

10-12k

Strength

OHS

5 x 3

Press

5-3-2-2

Gymnastics

Ring Push up 5 x 10

V-up 5 x 10

Conditioning 

10:00 AMRAP

10 KB Swing

10 Box Jump

20 Double Under

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Run

10 x 100 OTM

3 x 400 w. 1:00

3 x 1k w. 1:00

1 x 2k

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Run

Regeneration Run

10-12k

Strength

Clean & Jerk

5  x 2

Back Squat

5-3-2-2

Pull Up

5 x 8

L-Sit 5 x :20

Conditioning

5 Deadlift

10 Weighted Step up

15 Ab Mat Sit up

4 rounds

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Run

20 mile Trail Run

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Rest Day

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Run

15k Trail Run

 

Strength

Hang Snatch

5 x 2

Back Squat

5-3-2-2

Gymnastics

Ring Row

3 x 10

Pull up

3 x 5

GHD Sit up

5 x 10

 

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Run

10 x 150m w. 150m walking recovery

5 x 300m w. 100m running recovery

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Run

Regeneration Run

10-12k

 

Strength

OHS

5 x 3

Bench Press

5 x 5

Gymnastics

Toe to Bar

3 x 10

Hollow Rock

6 x :20/ 1:00

Conditioning

12:00

10 Clapping Push up

10 Box Jump 24″

5 Deadlift

airey_JSA

 

 

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Run

4 x 800m w. 1:30 recovery

2 x 1600 w. 2:00 recovery

4 x 400m w. 1:00 recovery

all @ T Pace

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Run

Regeneration Run

8 – 10k

10 x :10/1:00

 

Strength

Push Jerk

5 x 2

Front Squat

5-5-3-3-2-2

Good Morning

3 x 5

Gymnastics

Muscle Up

5 x 3

Conditioning

3 RFT

15 KB Swing

75m Farmer Carry

20 Burpee

DCCF

 

 

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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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