ORWELL FITNESS CONDITIONING PROGRAMME 04-10-2021

Monday 4th October 

Every 2:00 x 6 Sets 

16/13 Cal Bike/Row/Ski

10 Box Jump Overs 

Rest in the remaining time 

-Rest 3:00-

AMRAP 10:00

10/8 Cal Machine 

7 Burpees 

5 Box Jumps *Step Down

 

Tuesday 5th October 

EMOM 25:00 

1: 45 seconds Max Reps Sit Ups 

2: 45 seconds Max Reps DB Power Cleans 

3+4: 500/450m Row/Ski/Bike 

5: Rest 

 

Wednesday 6th October 

For Time – Split however you choose 

2000m Run 

120 Heavy Single DB Goblet Squats

100 Heavy Single DB Push Press (across chest)

200 Plate Russian Twist 

 

Thursday 7th October 

Intervals 

2:30 on 1:00 off x 6 

21 American KB Swings 

15 HR Push ups 

Max Double Unders 

Finisher x 4 

:30 KB Heel Taps 

:30 Plank Reach Outs 

:30 Rest 

 

Friday 8th October 

Mikko Triangle – 40:00 EMOM 

Min 1: 15/12 Cal Bike 

Min 2: 15/12 Cal Row 

Min 3: 15/12 Cal Ski

Min 4: Rest 

 

Saturday 9th October 

9-12-15-18-15-12-9*

DBL DB Front Squat

DB Facing Burpees 

*200m Run after each full round

 

Sunday 10th October 

PARTNER WORKOUT IN TEAMS OF 2…
FOR TIME

300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB “No Push-Up” Renegade Rows  + 6 Slam Balls. Partners alternate after 3 Rounds are completed.

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