Workout list by Pasi Pakarinen CAP For Reps
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EMOM 20 Workout
Even minutes: 3 power cleans (70/100 kg)
Odd minutes: Max calorie rowScaled WOD
EMOM 20:
Even minutes: 2 power cleans
Odd minutes: calorie row -
Every 2:00 for 20:00 Workout
1 power snatch
1 hang squat snatch
1 high hang squat snatchScaled WOD
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats -
10 sets for reps Workout
:20 ring rows (body parallel to the ground)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 restScaled WOD
10 sets for reps:
:20 ring rows
:10 rest
:20 push-ups from knees
:10 rest
:20 air squats
:10 rest -
TABATA SOMETHING ELSE Workout
BENCHMARK
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas;
complete all four in 16:00.Scaled WOD
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats -
7 rounds for max reps Workout
1:30 to accumulate:
4 shoulder presses (40/60kg)
4 front squats
4 thrusters
AMRAP burpees over the barbell
1:30 restScaled WOD
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press
4 front squat
4 thrusters
AMRAP burpees
1:30 rest -
For reps Workout
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots
9 box jump-oversScaled WOD
For reps:
AMRAP 2:
Hanging knee raises/sit ups
– Rest 1:00
AMRAP 4:
5 hanging knee raises/sit ups
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 hanging knee raises/sit ups
7 wall-ball shots
9 box step-overs -
5 sets for load and reps Workout
Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of handstand push-ups.Scaled WOD
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final
push press, complete a single
max set of pikr push ups -
5 rounds for reps Workout
5 rounds for reps:
:20 calorie ergo
:40 rest
:40 calorie ergo
:20 rest
1:00 burpees
1:00 rest -
EMOM 12 Workout
Min. 1 | 4 strict pull-ups + 8 push-ups
+ 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.Scaled WOD
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups
+ 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.