Workout list by Pasi Pakarinen CAP For Reps

Every 2:00 for 8 rounds Workout

5 deadlifts
10 wall-ball shots (6/9 kg)
– Athlete’s choice for deadlift load.

SCALED WOD
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots
On a 7:00 clock for reps Workout

10 strict pull-ups
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots

Scaled WOD
On a 7:00 clock for reps:
10 banded strict pull-ups
20 jumping pull-ups
30 ring rows
Max-reps wall-ball shots
Every 4:00 minutes for 5 rounds Workout

400-m run
2 rope climbs
– Rest remaining time.

Scaled WOD
Every 4:00 minutes for 5 rounds:
150-m run
4 pull-to-stands
– Rest remaining time.
4 rounds for reps Workout

1:00 plank hold
1:00 single-DB box step-ups (15/22.5 kg)
1:00 deadlifts (70/100 kg)
– No rest between rounds.

Scaled WOD
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups
1:00 deadlifts
– No rest between rounds.
2:00 at each station for 5 rounds Workout

A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (42,5/60 kg)
C) :30 max-cal row

scaled WOD
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats
C) :30 max-cal ergo
On a 15:00 clock Workout

50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (55/85 kg)

Scaled WOD
On a 15:00 clock:
30 burpees
30 wall-ball shots
550-m run (400m+150m)/800-1000m row
Max-reps hang squat cleans in the remaining time
6 sets Workout

On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

Scaled WOD
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Every 5:00 for 5 rounds Workout

50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
7m + 7m double-db front-rack lunges alt. (15/22,5kg)
– Rest with the remaining time in the intervals.

Scaled WOD
Every 5:00 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press
7m + 7m Walking lunges
– Rest with the remaining time in the intervals.
10 x 1:00 rounds Workout

5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

Scaled WOD
10 x 1:00 rounds:
5 back squats
Push-ups from the knees/Push ups
– Rest 1:00 between rounds.
– Score is total push-ups.
5 x 4:00 rounds Workout

30 Russian KB swings (16/24 kg)
Max-cal ergo
– Rest 1:00 between rounds.
– Score is total calories.

Scaled WOD
4-5 x 4:00 rounds:
12 Russian KB swings
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

Every 2:00 for 8 rounds Workout

On a 7:00 clock for reps Workout

Every 4:00 minutes for 5 rounds Workout

4 rounds for reps Workout

2:00 at each station for 5 rounds Workout

On a 15:00 clock Workout

6 sets Workout

Every 5:00 for 5 rounds Workout

10 x 1:00 rounds Workout

5 x 4:00 rounds Workout