Running WOD Blog

Run

2h:oo Trail Run

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Rest Day

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Run

Regeneration Run

8 – 10k (pace & distance on feel)

 

Strength

OHS 5 – 3 – 2 – 2 – 2

 

Gymnastics

Handtand Practice 10:00

 

Conditioning

3 rounds

100m Farmer Carry (50m each arm)

10 Step up 24″ with racked KB

5 Burpee Box Jump

 

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Run

2 x (400/200m) w. ( :30 / 1:00 ) recovery

2 x 600m w. 1:30 recovery

2 x 300m w. 1:00 recovery

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Run

Regeneration Run

10k (pace on feel)

 

Strength

Push Press 3 OTM for 8:00

Front Squat 5 – 3 – 2 – 2

 

Gymnastics

Ring Row 5 x 10

 

Conditioning

AirDyne 100 calories, 10 Double under OTM

 

 

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Run

2k w. 2:00 recovery

3 x 1k w. 1:00 recovery

2k all at M RP

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Run

Turnover Recovery

12 x 120m w. 1:30 recovery

 

Strength

Hang Power Clean 3 x 3

Back Squat 5 – 3 – 2 – 2

 

Gymnastics

Pul up / Ring Dip 10 – 9 – 8… 2 – 1 (rest as need between sets)

GHD Sit up 5 x 15

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Run

3h:00 Trail Run

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Rest Day

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10/:50

 

Strength

Banded Good Morning 3 x 10

Deadlift 5 – 3 – 2 – 2

 

Gymnastics

Muscle up 5 x 3 (strict)

TTB 3 x 10 (strict)

 

Conditioning

5 x :30 w. 2:00 recovery (continuous running clock)

Double Under

Burpee

Wall Ball

KB Swing

 

 

 

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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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