ORWELL FITNESS WOD PROGRAMME 01-03-2021

Monday 1st March

WARM-UP

2:00 Bike Into…

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats 4 BB Sumo Good Morning

EXTENDED WARM-UP

EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5 – 4 Reps MIN 7 – 4 Reps MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

WORKOUT

FOR TIME 50/40 Cal Bike

Immediately into…

10-15-20
Chest to Bar Pull-Ups

Sumo Deadlift High Pull 35kg/25kg

Immediately Into… 50/40 Cal Bike

ORWELL WEIGHTLIFTING SESSION 1

Straight arm snatch pull + Muscle snatch + heaving snatch balance 3 x 2+2+2 light weight  

Snatch 4 x 2 RPE 8 

Good Mornings 3 x 5 (By Feel) 

Dead Bug 3 x 20

Tuesday 2nd March

WARM-UP

HINSHAW WARM-UP*

25’ High Knee Karaoke 25’ Over the Hurdle

25’ Walking Knee to Chest 25’ Figure Four

25’ Lunge with Twist 25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

25’ Side Step/Skip (down and back) 50m Mod Jog
50m Fast Run

Into…

3 ROUNDS
20 Alt. Shoulder Taps 8 Step Ups
6 Knee Push-Ups

WORKOUT

FOR TIME
50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

Wednesday 3rd March

WARM-UP

200m Run Into…

3 SETS
10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS
10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat

WORKOUT

EVERY 3:00 x 5 SETS
10 Front Squats 50kg/35kg

15 Knees to Elbow

10 Up-Downs Over Bar

ORWELL WEIGHTLIFTING SESSION 2 

Muscle clean + clean + Push Press 3 x 2+2+2 Light weight

Clean & Jerk 4 x 1 RPE 8 

Power clean + Push Press 4 x 1+2 RPE 8-9 

ALT V ups 3 x 20 

 

Thursday 4th March

WARM-UP

AMRAP x 10 MINUTES
:30 Bike (65-70% Effort)

5/5 Single Arm Ring Rows

5/5 Single Arm Arnold Press

10/10 Single DB Suitcase Romanian Deadlifts

WORKOUT

4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

Friday 5th March

WARM-UP

2 ROUNDS
100m Row
10 PVC Pass Thrus 10 Alt Groiners
10 Bootstrappers

Into…

3 ROUNDS
5/5 Single Arm DB Strict Press

5/5 Single Arm DB OH Reverse Lunge

STRENGTH

5 SETS
1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

 

BENCHMARK WORKOUT “SWITCHEROO”
AMRAP x 15 MINUTES
20 Alt. DB Snatch 22.5kg/15kg

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges. (Score is Rounds + Reps)

Saturday 6th March

WARM-UP

AMRAP x 5 MINUTES 6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows 12 Hollow Rocks

WORKOUT

3 ROUNDS FOR TIME

16 Sit-Ups

12 Hang Power Cleans 50kg/35kg

6 Bar Muscle-Ups

-Rest 2:00-

1 ROUND FOR TIME

48 Sit-Ups
36 Hang Power Cleans 50kg/35kg

12 Bar Muscle-Ups

BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Jumping Pull-Up

ORWELL WEIGHTLIFTING SESSION 3

2 Snatch EMOM 10 RPE 6 

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

Snatch Pull  2 x 5 RPE 8-9 

3 ROUNDS

20 Russian Twists + 10 V Ups 

Sunday 7th March

WARM-UP

ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1
Star Jumps

Air Squats

Up-Downs

STRENGTH

10-10-8-8-6 Bench Press

*Build to a Moderate-Heavy weight.

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 20 Wall Balls 
MIN 2 – 60 Double Unders
MIN 3 – Max Feet Elevated Decline Push-Ups

 

 

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