ORWELL FITNESS CONDITIONING PROGRAMME

Monday 5th July

2:00 Machine 

Into…
3 ROUNDS
10 Step-Ups

30-50 Skips 

10 Single DB Strict Press

100m Jog

WORKOUT

ON A 10:00 RUNNING CLOCK… 1 Mile Run

 -Rest 1:00-

AMRAP x 10 MINUTES

20 DB Box Step-Ups

15/12 Cal Bike/Row/Ski

*DB Must be held in the Back Rack

FINISHER

FOR TIME 21-15-12-9 Single DB Curls

*:30 Wall Sit After Each Set

 

Tuesday 6th July

50 Cal Machine

30 DB Man makers

50 Cal Machine

 

Wednesday 7th July

5 Rounds

20 Burpees

30 Air Squats

49 Double Unders

FINISHER

In a Pair IGYG complete 100 Heavy Slam balls

 

Thursday 8th July

4 SETS
AMRAP x 7 MINUTES
4 Box Jump Overs  

5 Push Ups

8 DB push Press

200m Run

-Rest 1:00 b/t Sets-
*Pick up where you left off. 

Friday 9th July

WORKOUT

2 SETS

AMRAP x 4 MINUTES

Max Cals Machine

-Rest :30-
AMRAP x 3 MINUTES

Max Wall Balls 

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings 

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets- 

 

Saturday 10th July

PARTNER WORKOUT
IN TEAMS OF 2…FOR TIME

20 ALT Hang DB snatch

40/30 Cal Bike/Row/Ski

20 ALT Hang DB snatch

60/48 Cal Bike/Row/Ski

60 Ring Rows

20 ALT Hang DB snatch

90/72 Cal Bike/Row/Ski 

60 Ring Rows

80 Burpees Over DB

*P1 works while P2 Rests. Split reps as needed.

 

Sunday 11th July

WORKOUT

EMOM x 18 MINUTES
MIN 1 – :50 Cardio of Choice*
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold***

*Run / Row / Ski / Bike / Jump Rope…

**Weighted Sit-Up Optional

***Strict Dips Optional

FINISHER

EMOM8  10-18 Cal Machine

Choose a number that allows you to complete in 45 seconds

RPE 8/10