The functional training magazine CrossFit · Hyrox · WOD
WODBALL
EN
⌕

June workouts

June WODs: workout selection and training ideas

Dumbbells, running and pressing endurance. Explore the programmes, choose a session and adapt it to your training.
By Published Updated 2 min read
June workouts training selection.
AI-generated illustration · Wodball

Choose your June workout

Bubba uses dumbbells and a vest; Daniel alternates running with pulling and thrusters. Griff needs a clear running route, while JT concentrates pressing volume into a 21-15-9 structure. Running without equipment and gymnastics without weights can still be demanding.

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.

    Bubba

    Twenty minutes of dumbbell man makers and weighted box step-ups.

    Memorial

    Bubba

    AMRAP20 min

    AMRAP

    • 6 Dumbbell Man Makers (2 × 25/16 kg)
    • 7 Dumbbell Box Step-Ups (2 × 25/16 kg)

    Weighted vest: 20/14 lb (approximately 9/6.4 kg).

    Original dumbbell load: 2 × 55/35 lb; kilogram figures are rounded.

    Box height is not specified in the source prescription.

    Wodball

    Daniel

    Pull-ups and thrusters frame a running sequence with an 800 m middle leg.

    Hero

    Daniel

    FOR TIME

    FOR TIME

    • 50 Pull-Ups
    • 400 m Run
    • 21 Thrusters (43/30 kg)
    • 800 m Run
    • 21 Thrusters (43/30 kg)
    • 400 m Run
    • 50 Pull-Ups

    Original load: 95/65 lb; kilogram figures are rounded.

    Wodball

    Griff

    A 2,400 m running workout alternating forward and backward running.

    Hero

    Griff

    FOR TIME

    FOR TIME

    • 800 m Run
    • 400 m Backward Run
    • 800 m Run
    • 400 m Backward Run
    Wodball

    JT

    A 21-15-9 triplet of handstand push-ups, ring dips and push-ups.

    Hero

    JT

    21-15-9 for time

    21-15-9 for time

    • Handstand Push-Ups
    • Ring Dips
    • Push-Ups
    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

    Explore another month