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April workouts

April WODs: workout selection and training ideas

Bodyweight volume, running and loaded movement. Explore the programmes, choose a session and adapt it to your training.
By Published Updated 2 min read
April workouts training selection.
AI-generated illustration · Wodball

Choose your April workout

Angie is a bodyweight benchmark; Manion repeats running and back squats. Donny uses a symmetrical deadlift and burpee ladder. The Chris Kyle entry below identifies its specific published version because exercise details differ between gym versions.

This is an editorial selection of training ideas, not a calendar of sessions to complete together. Leave recovery between demanding workouts and choose a suitable version for your experience and equipment.

    Angie

    One hundred repetitions each of four bodyweight movements, completed in order.

    Girl

    Angie

    FOR TIME

    FOR TIME

    • 100 Pull-Ups
    • 100 Push-Ups
    • 100 Sit-Ups
    • 100 Air Squats
    Wodball

    Manion

    Seven rounds of running and back squats, with a substantial cumulative leg workload.

    Hero

    Manion

    7 ROUNDS FOR TIME

    7 ROUNDS FOR TIME

    • 400 m Run
    • 29 Back Squats (135/95 lb; approximately 61/43 kg)
    Wodball

    Donny

    A symmetrical deadlift and burpee ladder: 21-15-9-9-15-21.

    Hero

    Donny

    21–15–9–9–15–21 répétitions de chaque mouvement, for time

    21–15–9–9–15–21 répétitions de chaque mouvement, for time

    • Deadlifts (225/155 lb ≈ 102/70 kg)
    • Burpees

    Six steps: perform both movements at each step, for 90 repetitions of each movement in total.

    Wodball

    Chris Kyle

    Three rounds of kettlebell swings, box jumps, clusters and feet-elevated push-ups.

    Hero

    Chris Kyle

    3 ROUNDS FOR TIME

    3 ROUNDS FOR TIME

    • 40 Kettlebell Swings (53/35 lb)
    • 40 Box Jumps (24/20 in)
    • 40 Clusters (65/45 lb)
    • 40 Elevated Push-Ups (feet on 24/18 in box)

    Each cluster starts on the floor: clean into a thruster, then lower the bar back to the floor without dropping it from overhead.

    Wodball

    Prepare, scale and record

    Read the complete workout and its special rules before starting. Warm up progressively, rehearse unfamiliar movements and arrange your equipment. Choose loads, repetitions and movement variations before the timer starts.

    For a timed workout, record elapsed time; for an AMRAP, record rounds plus additional repetitions. Keep any prescribed rest and note time caps, loads and substitutions. Follow the individual workout page for formats with different scoring rules.

    Understand Rx and scaling · Explore movement technique · Search the workout library

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