Running WOD Blog

Run

Regeneration Run

12-15k (pace & distance on feel)

 

Strength

Thruster 3 x 3 @ 70, 80, 90% of your TM

 

Gymnastics

TTB (s) 3 x 10

Rope Climb 3 x 20′

 

Conditioning

6 rounds

1 Minute Max Cal Row

1 Minute Max Wall Ball

1 Minute Recovery

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Run

1 x 3k w. 3:00 recovery

1 x 2k w. 2:00 recovery

1 x 1k w. 1:00 recovery

3 x 500m w. 1:00 recovery

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Deadlift 3 x 3 @ 70, 80, 90% of your TM

Bench Press 3 x 3 @ 70, 80, 90% of your TM

 

Gymnastics

Ring Dip 3 x 10

GHD Sit up 3 x 20

Back Extension 3 x 10

 

Conditioning

21-15-9

OHS

Box Jump

Burpee Over Bar

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Run

6 x 400m w/ 1:00 recovery

2 x 2k w. 2:00 recovery

 

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Run

Regeneration Run

8-10k (pace & distance on feel)

10 x :10 / :50 (work/rest)

 

Strength

Push Press 3 x 3 @ 70, 80, 90% of your TM

Front Squat 3 x 3 @ 70, 80, 90% of your TM

 

Gymnastics

Pull up 3 x 12

Glute Ham Raise 3 x 10

 

Conditioning

3 x 1k Row rest 1 : 1/2

dioko

Shout out to CrossFit DiOKo for hosting the first Whole Body Running Seminar 0f 2016! Thank you to all the athletes for coming out! Much love and respect!!!  Good luck with your upcoming events.  Contact rich@runningwod to host a seminar at your facility.

 

 

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Run

1h:30m Trail Run

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Rest Day

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Run

Regeneration Run

12-15k (pace & distance on feel)

Strength

Push Press 3 x 5 @ 65, 75, 85% of your TM

Back Squat 3 x 5 @ 65, 75, 85% of your TM

Gymnastics

L-Sit  3 x :20

V-Up 3 x 12

Conditioning

3 Rds

20 Set up 24″

15 Russian KB Swing

10 Burpee Box Jump

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Run

3 x 5k @ M RP w. 5:00 recovery

http://runsmartproject.com/calculator/

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Run

Regeneration Run

10-12k (pace & distance on feel)

 

Strength

Bench Press 3 x 5 @ 65, 75, 85% of your TM

Deadlift 3 x 5 @ 65, 75, 85% of your TM

 

Gymnastics

Ring Row 3 x 15

GHD Sit up 3 x 20

 

Conditioning

1k Row

100m Farmer Carry (50m single arm carry)

50 Double Under

25 Burpee

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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 35 years of running experience RunningWOD provides workouts daily for runners racing at any distance.

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