WODconnect

19.6.2026 Workout

MODERATE-HEAVY WEEK 7/8

WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× + 5×/side + 10× ELBOW SIDE PLANK HIP RAISE *left side + HIGH PLANK SHOULDER TAP + ELBOW SIDE PLANK HIP RAISE *right side

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

5×/side Plate 90/90 ARMBAR with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

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video: Elbow Side Plank Hip Raises

video: High Plank Shoulder Taps

video: 90/90 ArmBar

TALL MUSCLE CLEAN + FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2+2@barbell-light weight, rest 2min

MUSLE CLEAN
2×3@barbell, 1@find your 1RM of the day! rest 2-3min

CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2× 3+1+1@barbell, 2× 1+1+1@50%, jerk-%, rest 2min *hip = tangon kontakti korkeus

POWER CLEAN
2×3@barbell, 1@find your 1RM of the day!, rest 2-3min

FRONT SQUAT
1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

CLEAN PULL *use straps
2×2@85%, cl dl-%, rest 2-3min

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

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10×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

10× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

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10×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

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20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

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video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation