WODconnect

9.10.2026 Workout

MODERATE-LIGHT WEEK 1/10

Do your own 10 min warm-up tai...
1-2 rounds:

10× LU RAISES *light weight

5-8× Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

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video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

FRONT SQUAT - POWER JERK
*etukyykyn ylösnousun jälkeen heti samaan vauhtiin raakatyöntö.
2×5@barbell, rest 1min

DROP to SPLIT + PRESS From SPLIT
*barbell Behind The Neck
*tee ensin saksiin pudostus pitäen tanko tiukasti niskassa annetuilla toistomäärillä ja tämän jälkeen jatka punnerrus niskan takaa saksissa. Toista toiselle puolen.
3× (3+3)/leg + (3+3)/leg@barbell - light weight, rest 2min

JERK BTN From SPLIT
*voit työntää saksiin tai askeltaa, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin toistot yhdelle puolen ja sitten toiselle.
3+3@barbell, 2-3× 3+3@35-40% jerk-%, rest 2min

SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SNATCH
*Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita veto ja raakatempaus normaalisti.

2× 1+1+1@barbell, 3× 1+1+1@50-60% sn-%, rest 2min

SLOW CLEAN PULL + SLOW PULL POWER CLEAN + CLEAN + SPLIT JERK
*Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita veto ja raakarinnalleveto normaalisti.
*jerk: työnnä joka sarja eri puolelle ja pidä pito vastaanotossa 2-5s - mikäli horjuva, tasapainoton tai kuorma ei ole lapojen päällä - korjaa kaikki ennen pitoa!
2× 1+1+1+1@barbell, 3× 1+1+1+1@50-60% jerk-%, rest 2min

SPLIT SQUAT + HIP THRUST
*squat: barbell btn - askellla taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*thrust: kuormattu tanko - tee heti kyykyn perään.
Lapojen alareuna nojaa penkkiin/boksiin, aktivoi keskivartalo sekä lantioon pieni posterior pelvic tilt eli kevyesti "häntää koipien väliin" aktivoi paremmin pakaraa sekä ei tule niin herkästi alaselkään notkoa/paineen tunnetta. Aseta pehmustettu tanko lantion luiden päälle ja nosta kuorma ylös pakaran voimalla vaateriin, pidä käsillä tangosta kiinni puskien tankoa kohti vartaloa, jolloin saat aktivoitua leveänselkälihaksen mukaan liikkeeseen. Pito ja pakaroiden puristus yläasennossa, palauta jarruttaen.
3× 5 reps/leg + 15 reps@mod-light weight, 1-2 reps in reserve, rest 3min

video: Front Squat - Power Jerk

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position. Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet. If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back. Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully. There should be no movement of the body other than the arms and no shifting of balance throughout the motion. Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Jerk Behind the Neck From Split
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.

video: Slow Snatch Pull
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full speed and complete the snatch pull as you would otherwise.

video: Slow Pull Power Snatch
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a power snatch as you would otherwise.

video: Slow Clean Pull
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.

video: Slow Pull Power Clean
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a power clean as you would otherwise.

video: Split Squat

video: Barbell Weighted Hip Thrusts

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!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

8-12× PULL UP or LAT PULLDOWN *myötäote

10-15× WEIGHTED BACK EXTENSION + HOLD 10s last rep // UPPER BACK EXTENSION + HOLD 10s last rep *kuorma yläselän päällä

10-15× LYING LEG RAISES // 8+8×/side+8×/side LANDMINE OH SIT UP + LANDMINE SIDE to SIDE LEG RAISES + LANDMINE HALF KNEELING ROTATIONS

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video: Pull Up

video: Lat Pulldown

video: Back Extension

video: Upper Back Extension

video: Lying Leg Raise

video: Landmine oh sit up + Side to Side Le Raises + Half Kneeling Rotations
https://www.facebook.com/share/r/19GdL7XTHo/