I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.
I also have registered for the CF Endurance program in May. So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.
Videos:
Running Basics
Warm-up Specific to Running
Drills
| 4 x 20m Ball of foot hops w/ forward lean |
| 4 x 25 each side – Wall Drill |
| 4 x 15 each side – Alternating Foot Pull – Forward Lunge |
| Running Practical Application |
| 4 x :30sec on, :60sec off @ 94-96 cadence |
| 1 x 3 min @ 92 cadence |
| Bonus Workout |
| :30sec on :30sec off – Hollow Rock |
3 rounds (no time limit) [Prep Phase]
5 pull-ups (assisted or otherwise) or upward rows
10 push-ups (use a wall-pushup if you need to)
15 squats
20 situps
1 min. hollow rock holds
Run Prep
10 x (50 m run, walk 50 m back)
Skills
50 fit 