Running WOD Blog

Run

10 x 300m w. 1:30 recovery

Posted in | Leave a comment

Run

Regeneration Run

15k (pace on feel)

 

Strength

Push Jerk 3 x 5

Split Squat 3 x 5 (each leg)

 

Gymnastics

Handstand Walk 3 x 20m

Hollow Rock 3 x 1:00

 

Gymnastics

12:00 EMOM

odd 1:00 5 Burpee Box Jump

even 1:00 15 Wall Ball

 

Posted in | Leave a comment

Run

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

Posted in | Leave a comment

Run

Regeneration Run

10-12k (pace and distance on feel)

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

 

Strength

Hang Power Snatch 3 x 5

Back Squat 3 x 5

 

Gymnastics

Pull up 3 x 10

V up 3 x 15

 

Conditioning

3 rounds

50 Double Under

20 Racked Walking Lunge

15 KB Swing

 

 

Posted in | Leave a comment

Run

2h:oo Trail Run

Posted in | Leave a comment

Rest Day

Posted in | Leave a comment

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

 

Posted in | Leave a comment

Run

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

2 x 600m w. 1:30 recovery

2 x 300m w. 1:00 recovery

Posted in | Leave a comment

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

 

 

Posted in | Leave a comment

Run

2k w. 2:00 recovery

3 x 1k w. 1:00 recovery

2k all at M RP

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