WODconnect

Workout list by Pasi Pakarinen CAP For Reps

  • 4 rounds for reps Workout

    1:00 KB swings (16/24 kg)
    1:00 double-unders
    1:00 pull-ups
    1:00 rest

    Scaled WOD
    4 rounds for reps:
    1:00 KB swings
    1:00 single-unders
    1:00 foot-assisted strict pull-ups
    1:00 rest

  • Every 2:00 for 6 rounds Workout

    15 burpees over the bar
    Max-cal ergo
    – Rest 2:00 between rounds.

    SCALED WOD
    Every 2:00 for 6 rounds:
    8 burpees
    Max-cal ergo
    – Rest 2:00 between rounds.

  • 4 rounds for reps Workout

    1:00 Ergo cal
    1:00 deadlifts (55/85 kg)
    2:00 rest

    Scaled WOD
    4 rounds for reps:
    1:00 Ergo cal
    1:00 deadlifts
    2:00 rest

  • For reps Workout

    3:00 max-cal row
    3:00 max-reps burpees/Up downs
    3:00 max-cal C2bike
    3:00 rest
    3:00 max-cal ski
    3:00 max-reps burpees/Up downs
    3:00 max-cal Air Bike
    - voi tehdä rauhallisen kestävyystreenin tai mennä kovaa, päivän fiiliksen mukaan.

  • 5 x 2:30 rounds for reps Workout

    450/500-m row/ski or 900/100m C2 bike
    Max-reps deadlifts (55/85 kg)
    – Rest 1:00 between rounds.

    Scaled WOD
    5 x 2:30 rounds for reps:
    250-m row/ski or 500m C2 bike
    Max-reps deadlifts
    – Rest 1:00 between rounds.

  • 3 rounds for reps of Workout

    1:00 double-unders
    1:00 push presses (25/35 kg)
    1:00 air squats
    – No rest between movements.

    Scaled wod
    3 rounds for reps of:
    1:00 single-unders
    1:00 push presses
    1:00 air squats
    – No rest between movements.

  • Every 2:00 for 8 rounds Workout

    15 wall-ball shots
    Max-cal row
    – Rest 2:00 between rounds.

    Scaled WOD
    Every 2:00 for 6-8 rounds:
    8 wall-ball shots
    Max-cal ergo
    – Rest 2:00 between rounds.

  • On a 10:00 clock Workout

    250 double-unders
    50 chest-to-bar pull-ups
    Max-reps thrusters (47,5/70 kg)

    scaled wod
    On a 10:00 clock:
    100 single-unders
    30 ring rows
    Max-reps thrusters

  • reps for time Workout

    21-18-15-12-9 reps for time of
    Toes to bar
    Front squats (35/52,5 kg)

    scaled wod
    15-12-9-6-3 reps for time of:
    Hanging knee raises
    Front squats

  • 5 x 2:00 rounds Workout

    10 deadlifts (55/85 kg)
    Max shuttle runs
    – 1 shuttle run is 7.5m out and back.
    – Rest 1:00 between rounds.

    Scaled WOD
    5 x 2:00 rounds:
    10 deadlifts
    Max shuttle runs
    – 1 shuttle run is 7.5m out and back.
    – Rest 1:00 between rounds.