WODconnect

Workout list by Pasi Pakarinen CAP For Reps

  • EMOM 15 Workout

    Min 1: 3 bar muscle-ups
    Min 2: Max-reps DB snatches (15/22.5 kg) alt.
    Min 3: Rest

    Scaled WOD
    EMOM 15:
    Min 1: 5 ring rows + 5 push-ups from the knees
    Min 2: Max-reps DB snatches alt.
    Min 3: Rest

  • BASIC CONDITION Workout

    For reps:
    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.

  • 7 rounds for reps Workout

    1:00 max burpees
    1:00 rest

  • 4 sets for max reps Workout

    On a 3:00 clock:
    400/500-m row or ski/800/1000m bike
    Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
    – Rest 3:00 between sets.

    Scaled WOD
    4 sets for max reps:
    On a 3:00 clock:
    250-m row or ski/500m bike
    Max box step-overs
    – Rest 3:00 between sets.

  • Every 5:00 for 25:00 Workout

    400-m run (5 rounds)
    15 overhead squats (30/42,5 kg)
    – Rest the remainder of the 5:00.

    Scaled WOD
    Every 5:00 for 25:00:
    200-m run/ 15cal ergo
    6 overhead squats
    – Rest the remainder of the 5:00.

  • BASIC CONDITIONING Workout

    For distance
    30:00 on any machine

    Scaled WOD
    For distance:
    10:00 on any machine
    5:00 rest
    10:00 on any machine

  • Every 4:00 for 5 rounds Workout

    400-m run (5 rounds)
    12 strict pull up
    – Rest in the remaining time.

    Scaled WOD
    Every 4:00 for 5 rounds:
    Run 3-4 rounds/ 20-30cal Ergo
    6-12 strict banded pull ups/ring rows
    – Rest in the remaining time.

  • QUARTER GONE BAD Workout

    BENCHMARK
    5 rounds for max reps of:
    :15 thrusters (42,5/60 kg)
    :45 rest
    :15 weighted pull-ups 15/22,5kg)
    :45 rest
    :15 burpees
    :45 rest

    Scaled WOD
    5 rounds for max reps of:
    :15 thrusters
    :45 rest
    :15 banded pull-ups
    :45 rest
    :15 burpees
    :45 rest

  • 4 rounds for reps Workout

    :40 double-DB push presses (15/22.5 kg)
    :20 rest
    :40 double-DB deadlifts
    :20 rest
    :40 double-unders
    :20 rest

    Scaled WOD
    4 rounds for reps:
    :40 double-DB push presses
    :20 rest
    :40 double-DB deadlifts
    :20 rest
    :40 single-unders
    :20 rest