WODconnect

Workout list by Pasi Pakarinen CAP For Reps

  • Every 2:00 for 6 rounds Workout

    2 rope climbs
    Max wall-ball shots in remaining time
    – Rest 1:00 between rounds; so, 2:00 of
    work + 1:00 rest each round.

    Scaled WOD
    Every 2:00 for 6 rounds:
    6 pull to stands
    Max wall-ball shots in remaining time
    – Rest 1:00 between rounds; so, 2:00 of
    work + 1:00 rest each round.

  • For time and reps Workout

    EMOM 16:
    Min. 1 | Max handstand hold
    Min. 2 | DB shoulder press (12.5/15 kg)
    Min. 3 | Max hang from a pull-up bar
    Min. 4 | Strict pull-ups
    – Score is total seconds held + total reps completed.
    – Perform just one attempt on the holds each minute.

    Scaled WOD
    For time and reps:
    EMOM 16:
    Min. 1 | Max plank hold
    Min. 2 | DB shoulder press
    Min. 3 | Max supine ring hold
    Min. 4 | Ring rows
    – Score is total seconds held + total reps completed.
    – Perform just one attempt on the holds each minute.

  • 5 sets Workout

    On a 3:00 clock:
    1 legless rope climb
    10 ring dips
    Max cal row in remaining time
    – Rest 2:00 between sets.

    Scaled WOD
    5 sets:
    On a 3:00 clock:
    3 pull-to-stands
    6 hand-elevated push-ups
    Max cal row in remaining time
    – Rest 2:00 between sets.

  • 5 sets Workout

    On a 1:30 clock:
    30 plate hops (4 in)
    15 KB goblet squats (24/32 kg)
    Max steps walking lunges in
    the remaining time.
    – Rest 1:30 between sets.

    Scaled WOD
    5 sets:
    On a 1:30 clock:
    15 plate hops (2 in)
    10 KB goblet squats
    Max steps walking lunges in
    the remaining time.
    – Rest 1:30 between sets.

  • EMOM 21 Workout

    Min. 1 | 10/15-calorie ergo
    Min. 2 | :20 L-sit hold
    Min. 3 | max reps bar muscle-ups

    scaled
    EMOM 21:
    Min. 1 | 5/9-calorie ergo
    Min. 2 | :20 plank hold
    Min. 3 | max reps ring rows

  • "The Ghost" Workout

    BENCHMARK
    6 rounds for reps:
    1:00 calorie row
    1:00 burpees
    1:00 double-unders
    – Rest 1:00 between rounds.

    Scaled WOD
    5 rounds for reps:
    1:00 calorie ergo
    1:00 burpees
    1:00 single-unders
    – Rest 1:00 between rounds.

  • 5 rounds for reps Workout

    On a 3:00 clock:
    20 burpees
    20 wall-ball shots
    AMRAP push ups
    – Rest 1:00 between rounds.

    Scaled WOD
    5 rounds for reps:
    Every 4:00:
    10 burpees
    15 wall-ball shots
    10 worm push ups

  • On a 12:00 clock Workout

    50-calorie row
    40 KB swings (16/24 kg)
    30 KB goblet squats
    20 burpees
    Max rope climbs

    Scaled WOD
    On a 12:00 clock:
    40-calorie row
    30 KB swings
    20 KB goblet squats
    10 burpees
    Max pull-to-stands

  • For reps Workout

    3:00 of pull-ups
    3:00 of push-ups
    3:00 of sit-ups
    3:00 of air squats

    Scaled WOD
    For reps:
    3:00 of ring rows
    3:00 of hand-elevated push-ups
    3:00 of sit-ups
    3:00 of air squats

  • 3 x 2:00 rounds Workout

    12 front squats (47,5/70 kg)
    Max burpee box jump-overs
    Rest 2:00
    – Step down from the box.

    ScaledWOD
    3 x 2:00 rounds:
    12 front squats
    Max burpee box step-overs
    Rest 2:00
    – Step down from the box