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September workouts

September WODs: workout selection and training ideas

A return to repeatable pacing and clear training records. Explore the programmes, choose a session and adapt it to your training.
By Published Updated 2 min read
September workouts training selection.
AI-generated illustration · Wodball

Choose your September workout

Riley centres on running and burpees. Oscar and Johnson use fixed-time circuits with different equipment and skill demands, while Helton combines running, dumbbell cleans and burpees. Adapt the session to your current training rather than to a past personal best.

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.

    Riley

    Two 1.5-mile runs separated by 150 burpees.

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    Riley

    FOR TIME

    FOR TIME

    • 1.5 mile Run (approximately 2.4 km)
    • 150 Burpees
    • 1.5 mile Run (approximately 2.4 km)

    Wear a weighted vest or body armour if available; the official prescription does not specify its weight.

    Record the actual vest load and any scaling.

    Wodball

    Oscar

    A 23-minute AMRAP using two dumbbells and sit-ups.

    Hero

    Oscar

    AMRAP23 min

    AMRAP

    • 9 Devil Presses (2 × 18/11 kg)
    • 20 Alternating Dumbbell Lunges (2 × 18/11 kg)
    • 9 Dumbbell Push Presses (2 × 18/11 kg)
    • 20 Sit-Ups

    Original load: two 40/25 lb dumbbells; kilogram figures are rounded.

    Wodball

    Johnson

    Twenty minutes of deadlifts, muscle-ups and squat cleans.

    Hero

    Johnson

    AMRAP20 min

    AMRAP

    • 9 Deadlifts (111/75 kg)
    • 8 Muscle-Ups
    • 9 Squat Cleans (70/48 kg)

    Original loads: deadlift 245/165 lb; squat clean 155/105 lb. Kilogram figures are rounded.

    Wodball

    Helton

    Three rounds of running, dumbbell squat cleans and burpees.

    Hero

    Helton

    3 ROUNDS FOR TIME

    3 ROUNDS FOR TIME

    • 800 m Run
    • 30 Dumbbell Squat Cleans (2 × 22.5/16 kg)
    • 30 Burpees

    Original dumbbell loads: two 50/35 lb dumbbells; 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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