ORWELL FITNESS CONDITIONING PROGRAMME 27-09-2021

Monday 27th September

On a running clock

0:00-16:00

5 Rounds for time

400m Run

20 Alt DB Snatch

16:00-18:00

Rest

18:00-28:00

AMRAP

15 Burpees

16 Alt DB Hang Clean and Press

FINISHER

4 ROUNDS*
:30 Plate Hollow Flutters +  :30 Plate Gun Hold

Tuesday 28th September

In a pair

Part A – 3RFT

500m Erg 

40 Box Jump Overs 

30 Synchro Goblet Squats 

20 Synchro Push Ups 

-Rest 3:00-

2`RFT

50 Cal `Erg 

30 Synchro Up Downs 

20 Synchro Sit Ups 

Rest 2:00

100 DU’s or 150 Skips Each 

 

Wednesday 29th September

AMRAP 5:00

15 DB Step Ups

20 KB Sumo DL High Pull

10 DB Strict Press

-Rest 1:00-

AMRAP 5:00

15 Box Jumps

20 Russian KB Swings

10 DB Push Press

-Rest 2:00-

Repeat from beginning

 

Thursday 30th September

4 Rounds

40/30 Cal Bike or Row Ski Equivalent

20 Burpees

:30 Single KB front rack hold (R)

:30 Single KB front rack hold (L)

100m KB Farmers Carry

 

Friday 1st October

Part A: 2000m Row for time (10:00 time cap)

-5:00 Rest-

Part B: 8 Rounds for time

10 Single DB Thrusters

30 Double Unders / 60 Single Unders

 

Saturday 2nd October

PARTNER WORKOUT 

FOR TIME*

800m WB Run

80 Wall Balls 

80 Push-Ups

60 Wall Balls

400m WB Run

40 Synchro Push-Ups

40 Wall Balls

800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.

 

Sunday 3rd October

4 SETS FOR QUALITY

:30 Rope Climb Practice 

:30 Quad Heel Taps 

:30 Double Under Practice

:30 Rest 

WORKOUT

AMRAP x 18 MINUTES

36 Double Unders

18 Sit-Ups

8 Alt. Single DB Up-Down

2 Rope Climbs*

*Option for Legless Rope Climb

 

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