Orwell Conditioning Programme 27-07-2020

Monday 27th July

SKILL

ON A 5:00 MINUTE RUNNING CLOCK …

Double-Under Practice

WORKOUT

AMRAP x 12:00 MINUTES

14 Plate GTOH

14 Plate Russian Twist 

30 Double-Unders /60 Single Unders 

Rest 2:00 

Running Intervals 

200m Run – :30 Rest

400m Run – 1:00 Rest 

800m Run – 1:30 Rest 

400m Run – 1:00 Rest 

200m Run – Finished 

 

Tuesday 28th July

WORKOUT

EMOM x 21 MINUTES

MIN 1 – :45 Sec Machine 

MIN 2 – 15 DB Push Press

MIN 3 – :40 Sec Max Burpees 

FINISHER 

30 Seconds Hollow Flutter Kicks 

30 Seconds Bicycle Crunches 

30 Seconds Rest 

x 3 

 

Wednesday 29th July

 25:00 CAP

800m Run

50-40-30-20-10

Double Unders

Sit Ups

800m Run

50 Single DB Devil Press

400m Run

 

Thursday 30th July

WORKOUT

AMRAP x 8 MINUTES

8 Cal. Machine

8 KB SDHP

8 Sit-Ups

-Rest 2:00-

AMRAP x 8 MINUTES

8 Cal. Machine

8 Russian KB Swing

8 Sit-Ups

FINISHER 

TABATA 

MOV 1- KB Plank Reach Outs 

MOV 2- Weighted Flutter Kicks 

 

Friday 31st July

 Partner Workout – IGYG

10 Rounds Each

7 DB Hang Clusters

10 Box Jumps/Step Ups

 

Saturday 1st August

20 Minutes Machine *Moderate Pace

Every 2 Minutes 10 Burpees

FINISHER

TABATTA

MOV1- Hollow Hold

MOV2- Arm Haulers  

 

Sunday 2nd August

Partner Workout – 24:00

Partner 1 – Run 400m

Partner 2 – AMRAP

15 AKB Swings

10 HR Press Ups

Finisher

Plank Hold :40 on :20 off x 5

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