Running WOD Blog

Rest Day

Posted in | Leave a comment

Run

Regeneration Run

10-12k (pace on feel)

 

Posted in | Leave a comment

Run

2 x 2 miles @ M RP w. 2:00 recovery

Posted in | Leave a comment

Run

Regeneration Run

10-12k (pace on feel)

Strength

Deadlift

@ 40% of 1RM 3 OTM for 7:00

Gymnastics

5 x 1 Rope Climb 20′ in L Sit

Hollow Rock 5 x :30

 

Posted in | Leave a comment

Run

Intervals

3 x (200, 300, 400) recovery 1:1

Posted in | Leave a comment

Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10/:50

Strength

Front Squat

5 – 5 – 3 – 3 -2 – 2

Gymnastics

Muscle up 6 x 2 (strict)

GHD Sit up 4 x 15

Conditioning

5:00 AMRAP

10 Double Under (unbroken)

Posted in | Leave a comment

Run

15 miles

Posted in | Leave a comment

Rest

Posted in | Leave a comment

Run

Regeneration Run

10k

Strength

Clean & Jerk 5 x 2 AHAP

Gymnastics

Toes to Bar Strict

5 x 10

Conditioning

3 Thruster OTM for 8:00 @ 50% of your 1 RM

 

 

Posted in | Leave a comment

Run

5 x 2k @ M RP w. 1:00 recovery

Posted in | Leave a comment

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.

Friends of RW

Shroom TECH Sport by Onnit