Choose your January workout
Bert and Gaza involve substantial total volume. Bradley adds prescribed recovery to short running and gymnastics intervals; René combines repeated rounds with a vest. Select one session that fits your current preparation rather than attempting all four as a weekly challenge.
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.
Bert
A long bodyweight sequence with running between large sets.
René
Seven rounds of running, lunges, pull-ups and burpees with a weighted vest.
Bradley
Ten rounds alternating short runs, pull-ups and burpees, with prescribed rest.
Gaza
Five long rounds combining kettlebells, gymnastics, box jumps and running.
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
WOD d’hôtel : 3 séances courtes pour s’entraîner en voyage
WOD sans matériel : Cooper, Bert et une variante de Riley
WOD pour débutants : 5 séances et leurs adaptations