ConditioningcompoundBodyweight
RUNNING
Outdoor or track running. Primary cardiovascular conditioning movement.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Maintain an upright posture with a slight forward lean.
- 2
Land with a midfoot strike under the hips.
- 3
Drive the arms forward and back — not across the body.
- 4
Breathe rhythmically.
- 5
Pace yourself for the prescribed distance or time.
THE STANDARD
Consistent pace. Upright posture. Complete the prescribed distance.
COACHING CUES
Upright postureMidfoot strikeArms forward and back
COMMON MISTAKES
Overstriding.
Arms crossing the midline.
Starting too fast.
SCALING / SUBSTITUTIONS
Walk/run intervals.
Reduce distance.
Treadmill as an alternative.
300WOD APPLICATION
Running is used as a cardiovascular conditioning tool across Foundation, Hoplite, and Elite.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Bodyweight
Primary Muscles
QuadricepsHamstringsCalves
Secondary Muscles
GlutesAbs / CoreHip Flexors
Standards
Foundation
Hoplite
Elite
Spartan