RUNSTRONG STRENGTH CYCLE B

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate - Advanced

VOLUME / TIMING: Moderate / Lower volume running period

PROGRAM STRUCTURE: 4 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)

SESSION STRUCTURE: 45-60 minutes of strength training

EQUIPMENT: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

FOCUS: Progressive Strength Development & Core Stability for running.

MOVEMENT VIDEO LIBRARY

WEEK 1

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Front Squat x 5
    50% / 60% / 75% / 75% / 75%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) Power Step-up x 2ea
    3) Alt. Pigeon Stretch or Alt. Hip Stretch x 45s
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Renegade Row x 8ea
    2) SL Deadlift x 8ea
    3) DB Drag + Lateral Plank Walk x 8ea
    4) Prone Lat. Stretch x 45s

  • 3 ROUND EMOM:
    MIN 1) SASL Deadbug x 45s
    MIN 2) Creeper Box (4 steps ea.) x 45s
    MIN 3) Split Squat + Rotation x 6-8ea

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 75% / 75% / 75%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) ¼ Squat Jump x 3
    3) Cat Cow or Hip to Hamstring Stretch x 45s
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Split Stance Bent Over Row x 6ea
    2) Fall Out x 10
    3) RFE Split Squat x 8ea
    4) Inch Worm to Hip Stretch x 45s

  • 3 ROUND EMOM:

    Every Minute on The Minute, perform the task:
    MIN 1) Loaded SL Calf Raise x 8ea
    MIN 2) SL Bench Hip Lift + Diag. Reach x 6ea
    MIN 3) Push-up + Takeaways x 45s

CORE

CORE ROUTINE

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS
    45 sec on / 15 sec off
    1) Anchored SL Bridge - R
    2) Anchored SL Bridge - L
    3) 1/2 Kneeling Chop - R
    4) 1/2 Kneeling Chop - L
    5) Miniband SL Balance + Fwd/Back Reach (20 sec each side)

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Airplane Hold + Int/Ext Rotation - R
    2) Airplane Hold + Int/Ext Rotation - L
    3) OAOL V-Up
    4) Side Plank + Row - R
    5) Side Plank + Row - L

OVERVIEW

Welcome to Week 1! This week, you’ll be working at a 70-75% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 2

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Front Squat x 4
    60% / 70% / 80% / 80% / 80%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) Power Step-up x 3ea
    3) Adductor Rock or Alt. Pigeon Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:

    1) Renegade Row x 6ea
    2) SL Deadlift x 6ea
    3) DB Drag + Lateral Plank Walk x 6ea
    4) Side Body Stretch x 45s

  • 3 ROUND EMOM
    MIN 1) SASL Deadbug x 50s
    MIN 2) Creeper Box (4 steps ea.) x 50s
    MIN 3) Split Squat + Rotation x 8ea

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 4
    60% / 70% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) ¼ Squat Jump x 4
    3) Alt. Hamstring Stretch or 9090 Transfers x 45s
    4) Set-up x 45s

  • 4 ROUNDS:

    1) Split Stance Bent Over Row x 5ea
    2) Fall Out x 8
    3) RFE Split Squat x 6ea
    4) Floor Angels x 45s

  • 3 ROUND EMOM:

    Every Minute on The Minute, perform the task:
    MIN 1) Loaded SL Calf Raise x 10ea
    MIN 2) SL Bench Hip Lift + Diag. Reach x 6ea
    MIN 3) Push-up + Takeaways x 50s

CORE ROUTINE

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored SL Bridge - R
    2) Anchored SL Bridge - L
    3) 1/2 Kneeling Chop - R
    4) 1/2 Kneeling Chop - L
    5) Miniband SL Balance + Fwd/Back Reach (20 sec each side)

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Airplane Hold + Int/Ext Rotation - R
    2) Airplane Hold + Int/Ext Rotation - L
    3) OAOL V-Up
    4) Side Plank + Row - R
    5) Side Plank + Row - L

OVERVIEW

This week, you’ll be working at a 80-85% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 3

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Front Squat x 3
    65% / 75% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Power Step-up x 4ea
    3) Cat Cow or Alt. Hip Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Renegade Row x 5ea
    2) SL Deadlift x 5ea
    3) DB Drag + Lateral Plank Walk x 8ea
    4) Child’s Pose Reach Through x 45s

  • 3 ROUNDS:
    30 sec on / 10 sec off
    1) SASL Deadbug (one side)
    2) SASL Deadbug (other side)
    3) Creeper Box
    4) Creeper Box
    5) Split Squat + Rotation - R
    6) Split Squat + Rotation - L

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 3
    65% / 75% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) ¼ Squat Jump x 4
    3) Hip to Hamstring Stretch or Cat Cow x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Split Stance Bent Over Row x 4ea
    2) Fall Out x 8
    3) RFE Split Squat x 5ea
    4) Side Body Stretch x 45s

  • 3 ROUNDS:
    30 sec on / 10 sec off
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hip Lift + Diag. Reach - R
    4) SL Hip Lift + Diag. Reach - L
    5) Push-up + Takeaways
    6) Push-up + Takeaways

CORE ROUTINE

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 10 sec off
    1) Anchored SL Bridge + OH Reaching - R
    2) Anchored SL Bridge + OH Reaching - L
    3) Split Stance Chop - R
    4) Split Stance Chop - L
    5) Miniband Alt. Diag. Kickback

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Airplane Hold + T - R
    2) Airplane Hold + T - L
    3) High - Low Plank
    4) Flags
    5) Bicycle

OVERVIEW

PEAK WEEK! This week, you’ll be working at a 85-90% effort level under tempo. Make sure you maintain good form for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 4

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Front Squat x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) Power Step-up x 4ea
    3) Adductor Rocks or Downdog to Pigeon Stretch x 45s
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Renegade Row x 8ea
    2) SL Deadlift x 8ea
    3) DB Drag + Lateral Plank Walk x 10ea
    4) Floor Angels x 45s

  • 3 ROUNDS:
    30 sec on / 10 sec off
    1) SASL Deadbug (one side)
    2) SASL Deadbug (other side)
    3) Creeper Box
    4) Creeper Box
    5) Split Squat + Rotation - R
    6) Split Squat + Rotation - L

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) ¼ Squat Jump x 4
    3) Inch Worm to Hip Stretch or 9090 Transfers
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Split Stance Bent Over Row x 6ea
    2) Fall Out x 10
    3) RFE Split Squat x 8ea
    4) Alt. World’s Greatest Stretch x 45s

  • 3 ROUNDS
    30 sec on / 10 sec off
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hip Lift + Diag. Reach - R
    4) SL Hip Lift + Diag. Reach - L
    5) Push-up + Takeaways
    6) Push-up + Takeaways

CORE ROUTINE

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored SL Bridge + OH Reaching - R
    2) Anchored SL Bridge + OH Reaching - L
    3) Split Stance Chop - R
    4) Split Stance Chop - L
    5) Miniband Alt. Diag. Kickback

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Airplane Hold + T - R
    2) Airplane Hold + T - L
    3) High - Low Plank
    4) Flags
    5) Bicycle

OVERVIEW

DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.