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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.
Par Publié le Mis à jour le 2 min de lecture
September workouts training selection.
Illustration générée par IA · 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.

WodballVoir le WOD Riley

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.

WodballVoir le WOD Oscar

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.

WodballVoir le WOD Johnson

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.

WodballVoir le WOD Helton

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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