WODconnect

Workout list by Pasi Pakarinen CAP For Reps

  • 4 rounds for reps Workout

    1:00 max box step-ups
    1:00 max calorie ergo
    – Rest 1:00 between rounds

  • EMOM 21 Workout

    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

    ScaledWOD
    EMOM 21:
    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

  • EMOM 16 Workout

    Min. 1 | 10/15 cal Ergo
    Min. 2 | 3 clean and jerks
    – Choose a moderate to heavy load and
    increase weight as needed for the
    clean and jerks.

    Scaled WOD
    EMOM 16:
    Min. 1 | 6/9 cal Ergo
    Min. 2 | 3 clean and jerks
    – Choose a moderate to heavy load and
    increase weight as needed for the
    clean and jerks.

  • 6 x 2:00 min rounds Workout

    5 deadlifts (heavy)
    Max muscle-ups in the remaining time
    – Rest 1:00 between rounds.
    – Score both the deadlift and
    muscle-up (reps).

    Scaled WOD
    6 x 2:00 min rounds:
    5 deadlifts (heavy)
    Max low ring muscle-up transitions in
    the remaining time
    – Rest 1:00 between rounds.
    – Score both the deadlift and
    muscle-up (reps).

  • 10 Rounds of 1:00 on – 1:00 off for reps Workout

    8 KB swings (16/24 kg)
    4 burpees
    – Pick up a new minute where you left
    off the previous minute.

    Scaled WOD
    10 Rounds of 1:00 on – 1:00 off for reps:
    8 KB swings
    4 up downs
    – Pick up a new minute where you left
    off the previous minute.

  • 4 rounds for reps Workout

    1:00 calorie row
    1:00 Russian kettlebell swings
    1:00 burpees
    1:00 wall-ball shots
    1:00 rest

  • With a partner Workout

    Every :90 for 30:00:
    6 chest-to-bar pull-ups
    8 push-ups
    10 box step-ups
    – Partners alternate rounds; one athlete works at a time.
    – The partner not completing a round, cumulates time
    in a plank.

    Scaled WOD
    With a partner:
    Every :90 for 30:00:
    5 ring rows
    5 elevated push-ups
    5 box step-ups
    – Partners alternate rounds; one athlete works at a time.
    – The partner not completing a round, cumulates time
    in a plank.

  • EMOM 10 Workout

    7 DB/KB shoulder presses (15/22.5 kg)
    AMRAP calorie ergo
    – Use two KB/DBs.

  • Conditioning challenge Workout

    20:00 to establish max meters on
    a machine of your choice.

  • EMOM 16 Workout

    Even minutes: 3 rope climbs
    Odd minutes: 12 DB reverse lunges (15/22.5 kg)
    – Use 2 DBs for the lunges, held as desired.

    scaled
    EMOM 16:
    Even minutes: 3 pull-to-stands
    Odd minutes: 8 DB reverse lunges (light or unweighted)
    – Use 2 DBs for the lunges, held as desired.