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July workouts

July WODs: workout selection and training ideas

Barbell work with interruptions, running and burpees. Explore the programmes, choose a session and adapt it to your training.
By Published Updated 2 min read
July workouts training selection.
AI-generated illustration · Wodball

Choose your July workout

Kalsu uses burpees at every minute; Roy repeats lifting, jumping and pulling. Bowen adds a longer circuit with single-arm work, and Dia separates a large burpee block from squat clean thrusters. Each requires a deliberate choice of load and overall volume.

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.

    Kalsu

    One hundred thrusters, interrupted by five burpees at the start of every minute.

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    Kalsu

    FOR TIME

    FOR TIME

    • 100 Thrusters (61/43 kg)

    Perform 5 burpees at 0:00 and at the start of every subsequent minute until 100 thrusters are complete.

    Burpees do not count towards the 100 thrusters.

    Original load: 135/95 lb; kilogram figures are rounded.

    Wodball

    Roy

    Five rounds of deadlifts, box jumps and pull-ups.

    Hero

    Roy

    5 ROUNDS FOR TIME

    5 ROUNDS FOR TIME

    • 15 Deadlifts (102/70 kg)
    • 20 Box Jumps (61/51 cm)
    • 25 Pull-Ups

    Original load: 225/155 lb; box: 24/20 in. Conversions are rounded.

    Wodball

    Bowen

    Three rounds of running, deadlifts, burpee pull-ups, kettlebell thrusters and box jumps.

    Hero

    Bowen

    3 ROUNDS FOR TIME

    3 ROUNDS FOR TIME

    • 800 m Run
    • 7 Deadlifts (125/84 kg)
    • 10 Burpee Pull-Ups
    • 14 Single-Arm Kettlebell Thrusters (24/16 kg)
    • 20 Box Jumps (61/51 cm)

    Kettlebell thrusters: 7 per arm, 14 total per round.

    Original loads: barbell 275/185 lb; kettlebell 53/35 lb; box 24/20 in.

    Wodball

    Dia

    A large bar-facing burpee block followed by squat clean thrusters.

    Hero

    Dia

    FOR TIME

    FOR TIME

    • 118 Bar-Facing Burpees
    • 26 Squat Clean Thrusters (61/43 kg)

    Original load: 135/95 lb; kilogram figures are rounded.

    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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