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June WODs: workout selection and training ideas

Dumbbells, running and pressing endurance. Explore the programmes, choose a session and adapt it to your training.
Par Publié le Mis à jour le 2 min de lecture
June workouts training selection.
Illustration générée par IA · 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.

Mémorial

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.

WodballVoir le WOD Bubba

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.

WodballVoir le WOD Daniel

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
WodballVoir le WOD Griff

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
WodballVoir le WOD JT

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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