ORWELL FITNESS CONDITIONING PROGRAMME 03-01-2022

Tuesday 4th January 

35 Minute max distance machine** 

*Every 5 minutes complete 

15 Burpees + 15 Wall balls*

*adjust reps to complete burpees in 1:30-1:45 time frame 

**Use this as an opportunity to find a consistence 500m split pace for each interval 

 

Wednesday 5th January 

5 Rounds For Time (20:00 cap)

21 Slam Balls 

15 DBL DB Hang Power Cleans 

400m Run 

Rest 2:00 

Part B 

5 x 200m Run 

Fast pace – Walk back recovery 

 

Thursday 6th January 

On a Rolling Clock 

0:00-12:00 

2000m (Time Cap 9 mins) 

100 DU

30 DB Push Press 

12:00-22:00 

1500m Row (Time cap 6:45)

75 DU 

25 DB Push Press 

22:00-30:00 

1000m (Time cap 4:30) 

50 Double Unders 

20 DB Push Press 

30:00-35:00 

500m Row Time cap (2:15)

25 Double Unders 

15 DB Push Press 

 

Friday 7th January 

HR Push Ups 

20-30-40

KB Sumo DL High Pull 

30-40-50

ALT V Ups 

40-50-60 

Run 

400-800-400m

Finisher

5:00 EMOM 

8 Pause KB Goblet Squat 

 

Saturday 8th January 

In a pair 

5 Rounds for Time 

1000m Ski 

500m Row 

30 Alt DB Hang Snatch 

50 Up Downs Over the Rower 

 

Sunday 9th January 

PARTNER WORKOUT – FOR TIME

30 Hanging Knee Raises

75/60 Cal Row

30 Hanging Knee Raises

90 KB Goblet Lunges

75/60 Cal Row

30 Hanging Knee Raises

120 KB Swings

90 KB Goblet Lunges

75/60 Cal Row

30 Hanging Knee Raises

*P1 works while P2 rests. Split work as needed.