Running WOD Blog

Run

Warm up

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Regeneration Run

10-12k Easy Pace

8 x 100m w. 100m walking recovery

Warm down

2 x 10

Good Morning

Bird Dog

Donkey Kick

Fire Hydrant

Cat Cow

F L O W-2

Monday’s 6:30a – Tuesday’s 6:30p Beyond Studios Midtown OKC

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Strength

Hang Power Clean

5 – 3 – 2 – 2 @ 55, 65, 75% of TM

Split Squat 3 x 5 e/l

 

Gymnastics

Pull up 3 x 10

TTB (strict) 3 x 10

4 Point Plank Pose 1:00 each pose on elbows

 

Conditioning

100 Double Under

100 Russian KB Swing (10 Burpee each tome you break)

100 Double Under

 

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Run

Regeneration Run

10-12k – Easy Pace

8 x 100m w. 100m walking recovery

Warm Down

100 Heel pull

10 Lateral Lunge

10 Seesaw Walk

10 Fire Hydrant e/l

10 Donkey Kick

20 Glute Bridge

20 Quadrilateral Deadbug

 

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Strength

Thruster

3 OTM for 8:00 @ 50% of TM

 

Gymnastics

Pistol Box Squat 20″ –  3 x 10 e/l

Lateral Plank Knee to Elbow 3 x 10 e/l

V-Up 3 x 10

 

Conditioning

10 Stone Shoulders

100m Run

10 Burpee Pull up

100m Run

20 Double Under

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yogabox

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F L O W-2

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Run

Trail Run

Up to 3h:00 (MAF pace / 180 – your age)

Warm Down

Lunge 2 x 10

Reverse Lunge 2 x 10

Lateral Lunge 2 x 10

Seesaw walk 2 x 10

Glute Bride 2 x 10

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Rest Day

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Run

Regeneration Run

15-20k MAF pace

8 x 100m w. 100m walking recovery

Warm Down

Seesaw walk 2 x 10

Four Pose 2 x 1:00 e/l (barefoot)

Single Leg Glute Bridge 2 x 10

Donkey Kick 2 x 10

Straight Leg Fire Hydrant 2 x 10

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Strength

Press

5 – 3 – 2 – 2 @ 55, 65, 70, 70% of TM

Front Squat

5 – 3 – 2 – 2 @ 60, 70, 80% of TM

 

Gymnastics

Muscle up 3 OTM for 7:00 (strict)

TTR (strict) 3 x 10

 

Conditioning

2k Row (10 Burpee every 15 stroke)

 

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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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