Orwell Fitness Programme

Monday 15th June

WARM-UP

EMOM x 6 MINUTES

MIN 1 – 100m Run

MIN 2 – :45 Up-Downs

MIN 3 – 150m Run

MIN 4 – :45 Burpees

MIN 5 – 200m Run

MIN 6 – :45 Fast Burpees

STRENGTH

6 SETS ON A 12:00 CLOCK… 7 Bench Press

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Burpees

Tuesday 16th June

WARM-UP

1 ROUND
30 Mountain Climbers

20 Tuck-ups

10 Lunge + Twist

Into…

1 ROUND
30 Mountain Climbers
10 Kang Squats
10 Tempo Air Squats (2211)

Into…

1 ROUND
30 Mountain Climbers
10 Good Mornings
5 Narrow Stance Air Squats 5/5 Staggered Air Squats* 5 Wide Air Squats
5 Air Squats

STRENGTH

6 SETS ON A 12:00 CLOCK… 7 Back Squat

WORKOUT

AMRAP x 14 MINUTES
7 Front Squats 60kg 40kg

14 Wall Balls 

21 Sit-ups

Wednesday 17th June

WARM-UP

AMRAP X 6 MINUTES

30 Single Unders
8/6 Cal Bike

STRENGTH

EMOM x 8 MINUTES 3 Hang Power Cleans

WORKOUT

5 ROUNDS FOR TIME

50 Double Unders

15/12 Cal Bike

10 Hang Power Clean 52.kg/35kg

Thursday 18th June

WARM-UP

EMOM x 5 MINS
MIN 1 – :45 Step-ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Scap Push-ups

MIN 4 – :45 Mountain Climbers

MIN 5 – :45 Burpees

STRENGTH

6 SETS ON A 12:00 CLOCK… 7 Strict Press

WORKOUT

EVERY 3:00 x 5 SETS
10 Strict Press 30kg/20kg

12 Up-Down Box Jump Over (24/20)

10 Strict Press

Friday 19th June

WARM-UP

2 ROUNDS (6:00 CAP)

100m Run

10 Good Mornings

10 Reverse Lunges 10 Slam Balls

10 Groiners

STRENGTH

6 SETS ON A 12:00 CLOCK… 7 Deadlift

WORKOUT

FOR TIME
800m Run

30 Slam Balls

21 Deadlifts 60kg/42.5kg

400m Run

20 Slam Balls

15 Deadlifts

200m Run

10 Slam Balls

9 Deadlifts

Saturday 20th June

WARM-UP

AMRAP x 5 MINUTES
:30 Row

4/4 Single Arm Supinated Ring Row

5 (Deficit Optional) Push-Ups

6 Alt. DB Renegade Rows

STRENGTH

EVERY 3:00 x 4 SETS
10 Chin-ups or 15 Supinated Ring Rows
15 Straight Arm Banded Lat Pull-Downs
20 Banded Tricep Push-Downs

WORKOUT

ON A 3:00 CLOCK… Max Cal Row

-1:00 Rest-

3 SETS FOR MAX REPS

1:00 – Deficit Push-ups

1:00 – DB Renegade Rows 

-1:00 Rest-

ON A 3:00 CLOCK… Max Cal Row

Sunday 21st June 

WARM-UP

4 SETS (:20 ON / :10 OFF)*

MVMT 1 – Tuck-Ups***

MVMT 2 – KB Suitcase Deadlifts

MVMT 3 – Air Squats**

*1 Set = 1 round of Tuck-Ups, KB DL, & Air Squats
**Option to progress to V-Ups for the 3rd & 4th rounds

***Option to progress to KB Goblet Squats for the 3rd & 4th rounds

STRENGTH

3 SETS
200m KB Suitcase Carry

10/10 SA Russian KB Swing

20 Heel Taps Over KB

-Rest 1:30 b/t Sets-

WORKOUT

AMRAP x 15 MINUTES

20 Russian KB Swings 24kg/16kg

20 Goblet Squats

20 Toes to Bar