WODconnect

Workout list by Pasi Pakarinen CAP For Reps

  • Every 4min, 5 rounds Workout

    3-8 strict pull ups/ring rows
    12 DB snatch
    – rest of time ergo

  • Every 5:00 for 5 sets Workout

    10 bench presses
    Max-unbroken chest-to-bar pull-ups
    – Rest the remainder of each interval.

    Scaled WOD
    Every 5:00 for 5 sets:
    10 bench presses
    5-10 strict banded pull-ups/ring rows
    – Rest the remainder of each interval.

  • 5 x 2:00 rounds Workout

    6 shuttle runs
    Max bar muscle-ups
    – Rest 1:00 between rounds.
    – 1 shuttle run is7.5 + 7.5m

    Scaled WOD
    5 x 2:00 rounds:
    4 shuttle runs
    Max jumping chest-to-bar pull-ups
    – Rest 1:00 between rounds.
    – 1 shuttle run is7.5 + 7.5m

  • EMOM 15 Workout

    8 burpees
    8 wall-ball shots

    Scaled WOD
    EMOM 15:
    3 burpees
    3 wall-ball shots

  • 5 rds 4min work/90s rest Workout

    row
    C2 bike
    ski
    echo bike
    run

    – käy jokaisella ergolla/juoksulla yhden kerran neljän minuutin ajan
    – valitse vauhti oman fiiliksen mukaan

  • EMOM 20 Workout

    Min 1: 8 alternating back-rack reverse lunges
    Min 2: 5 box jumps
    Min 3: 3 rope climbs
    Min 4: rest

    SCALED WOD
    EMOM 20:
    Min 1: 8 alternating back-rack reverse lunges
    Min 2: 5 plate jumps
    Min 3: 2 pull-to-stands
    Min 4: rest

  • 5 x 3:00 rounds Workout

    400/500-m row
    Max KB swings (24/32 kg)
    – Rest 1:00 between rounds.
    – c2bike 800/1000m
    – ski 400/500m

    Scaled WOD
    5 x 3:00 rounds:
    300-m row
    Max KB swings (8/12 kg)
    – Rest 1:00 between rounds.
    – c2bike 600m
    – ski 300m

  • 8 rounds for reps with a partner Workout

    On a 2:00 clock:
    150-m run (ulkona)
    Max thrusters in remaining time (30/42,5 kg)
    – Rest 2:00 between rounds.
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

    Scaled WOD
    8 rounds for reps with a partner:
    On a 2:00 clock:
    100-meter run (2 kierrosta salissa)
    10 thrusters in remaining time
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

  • 5 rounds for reps of Workout

    AMRAP 5:
    900/1,000-m row/ski or 1800m/2000m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.

    Scaled WOD
    5 rounds for reps of:
    AMRAP 5:
    700m row/ski or 1400m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.