ORWELL FITNESS WOD PROGRAMME 01-02-2021

Monday 1st February

WARM-UP

2:00 Bike Into…

2 ROUNDS
10 PVC Pass Through Lunges 10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges** :20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep **In the second round athletes will perform a Front Rack Lunge

WORKOUT

FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges 42.5kg/30kg

-Rest 3:00-

1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge

-Time Cap 28 Mins- 

ORWELL WEIGHTLIFTING SESSION 1 

Straight arm snatch pull + Muscle snatch + Heaving snatch balance 3 x 2+2+2 (Empty Bar)

Snatch Pull + Hang Snatch + Floating Snatch 5 x 1+2+1

Clean & Jerk 4 x 2 RPE 6 

A1 Good mornings 3 x 8 by feel 

A2 Deadbugs 3 x 15-20 

Tuesday 2nd February

WARM-UP

AMRAP x 10 MINUTES
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers* 1/1 KB Complex**

*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.

**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press

SKILL

EMOM x 5 MINUTES
:40 Double or Triple Under Practice

Option 1: Penguin Jumps

Option 2: 2 Single Unders + 1 Double Unders

Option 3: 2 Double Unders + 1 Triple Unders

WORKOUT

10 ROUNDS FOR TIME

25 Double Unders

8 Russian KB Swing 32kg/24kg

12 Sit-Ups

-Time Cap 15 Mins- 

Wednesday 3rd February

WARM-UP

JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk

BENCHMARK WORKOUT “THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 70kg/55kg

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.ORWELL

WEIGHTLIFTING SESSION 2

Muscle clean + Clean + Push Press  3 x 2+2+2 (empty bar) 

Clean pull + Hang Clean + C&J 5 x 1+2+1 RPE 6

Power Clean + Push Press 4 x 1+5 RPE 7 

ALT V Ups 3 x 15-20

Thursday 4th February

WARM-UP

2 SETS
20 Jumping Jacks

:20 inactive Bar Hang

:20 Active Bar Hang

10 High Skips

Into…

3 SETS
10 Scap Pull-Ups (:01 Hold @ Top)

10 Push-Up Negatives (:03 Lower)

10/10 Forward Leg Swings

10/10 Banded Monster Walks

10 High Knees

10 Butt Kickers

EXTENDED WARM-UP

3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run

WORKOUT

5 SETS
ON A 3:00 RUNNING CLOCK…

300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…

-Rest 2:00 b/t Sets-

Friday 5th February

WARM-UP

2:00 Row (Increase pace every :30) Into …

1 SET, :45 ON / :15 REST

MOVT 1 – Air Squats

MOVT 2 – Push-Up to Pike

MOVT 3 – Cossack Squats

MOVT 4 – Wall Ball Strict Press

Into …

2:00 Row (Increase pace every :30)*

*Start at faster pace than the first time on the rower

WORKOUT

AMRAP x 21 MINUTES
7 Power Snatches 35kg/25kg

14 Wall Balls 9kg/6kg

21/16 Cal Row

OPTIONAL FINISHER

3 SETS FOR QUALITY

8-12 Barbell Roll-Outs

Followed By… 5:00 Foam Roll

Saturday 6th February

WARM-UP

AMRAP x 5 MINUTES
50’ Bear Crawl

10 Tuck-Jumps

5 Tempo Push-Ups (32X0)*

100m Run

*Active hold in the bottom of the Push-Up, do not come to a resting position.

STRENGTH

6-4-4-2 Bench Press

WORKOUT

EMOM x 15 MINUTES
8 Box Jumps (24/20) then Max Burpees to Target* in Remaining Time…

*Target is 6″ above standing reach.

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
E2MOM x 20 MINUTES

20 Alt. Box Jumps (24/20)* Max Alt. Burpees to Plate in Remaining Time…

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.ORWELL

WEIGHTLIFTING SESSION 3

3 Snatch EMOM 10 RPE 6 

Clean + Front Squat + Split jerk 5 x 1 + 2 +1 RPE 6 

Snatch Pull 5 x 4 RPE 7 

Deadbugs 3 x 15-20 

Sunday 7th February 

WARM-UP

3 SETS (10:00 Cap)
1:00 Bike (Increasing effort each set from EZ-Hard)
7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod)
5/5 Single Arm Bent Over Row (Light-Mod)
:30 Max Bicycle Crunches

WORKOUT

FOR TIME

5-10-15-20-25  Cal Bike

50-40-30-20-10 Sit-Ups

-Time Cap 15 Mins- 

FINISHER

3 SETS FOR QUALITY
3 Turkish Get-Up (R) (Athlete Choice)
7 Single Arm Tempo Bent Over Row (31X1) (R)
3 Turkish Get-Up (L)
7 Single Arm Tempo Bent Over Row (31X1) (L)
30 Controlled Russian Twist

*you can choose KB or DB for all movements as well as choice for loading.