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WOD

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.
Par Publié le Mis à jour le 2 min de lecture
April workouts training selection.
Illustration générée par IA · 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 — FOR TIME
  • Manion — 7 ROUNDS FOR TIME
  • Donny — 21–15–9–9–15–21 répétitions de chaque mouvement, for time
  • Chris Kyle — 3 ROUNDS FOR TIME

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
WodballVoir le WOD Angie

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)
WodballVoir le WOD Manion

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.

WodballVoir le WOD Donny

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.

WodballVoir le WOD Chris Kyle

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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