ORWELL FITNESS CONDITIONING PROGRAMME 23-08-2021

Monday 23rd August

Every 4:00 x 6 Sets

14 Burpee over Box

12 DB Push Press

10 Slam Balls

Machine remaining time

*Keep machine pace moderate

 

Tuesday 24th August

3 ROUNDS 

MIN 1-5 Run 400m – 15-20 Burpees – 20 Wall balls 

MIN 5-10  in a pair 1000m/800m Machine 

*Adjust reps to finish with approx 60 sec rest 

Finisher 3 Rounds each 60S weighted plank hold 

 

 

Wednesday 25th August

2 Sets

AMRAP 10:00

40 Double Unders

20 Sit Ups

10 Alt DBL DB Lunges

-Rest 2:00 btw sets-

 

Finisher Tabata

Mvt 1 – Weighted Deadbugs

Mvt 2 – Superman Hold

 

Thursday 26th August

FOR TIME

400m Run

40 Slam Balls

40 Burpees

400m Run

30 Slam Balls 

30 Burpees

400m Run

20 Slam Balls

20 Burpees

400m Run

10 Slam Balls

10 Burpees

 

Friday 27th August

‘Viking Kelly’

5 Rounds for time

500m/400m Row

30 Box Jumps

30 Wall Balls

 

Saturday 28th August

Partner Workout

30:00 AMRAP

P1 – 8 Alt Single DB Devils Press  – 8/8 Single Push Press

P2 – Row for max metres

Every 3:00 including 3,2,1 go complete 15 Synchro Goblet Squats

 

Sunday 29th August

4 Sets for Quality

1:00 Double Unders

1:00 Russian Swings

1:00 Elbow Plank

1:00 Machine 

1:00 Plate Sit Ups

1:00 Rest