ORWELL FITNESS WOD PROGRAMME 01-11-2021

Monday 1st November

WARM-UP

2 SETS (10:00 CAP…get as far as you can!)
35 Single Unders

10 Alt. Lunges

8 Inch Worms + Push-Up

Into..
2-3 SETS
30 Single Unders

10 Slamball Deadlifts

10 Slamball Curl to Press

10 Alt SB Lunges

WORKOUT

2 SETS
AMRAP x 4 MINUTES
20 Slam Balls

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
20 Slam Balls Lunges

40 Double Unders

-Rest 2:00 b/t Sets-

FINISHER

“TABATA”
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – SB Hollow Body Flutter Kicks*

Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabata’s

Orwell Weightlifting Session 1 

Clean and jerk

6×1 80-90%

Romanian deadlift

5×4 RPE8

Tuesday 2nd November

WARM-UP

2 SETS (8:00 Cap…get as far as you can!)

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

Into…
2 SETS
:30 Row @ Hard Pace

5-10 Barbell Front Squats

5-10 Barbell Strict Press

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster

WORKOUT

FOR TIME
1000/800m Row

15 Thruster

750/500m Row

21 Shoulder to OH

Wednesday 3rd November

WARM-UP

AMRAP x 8 MINUTES
:45 Bike*
:30 Hollow Hold (Alt. each round with Quad Hold)
10 Scap Pull-Ups
10 Ring Rows
10 Up-Downs**

*Switch to Burpees at 4:00 mark

SKILL

EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…  *Rope Pull-Ups *Rope Hanging Knee Raise Clamp to Stand *Rope Climb

WORKOUT

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees*

Rest in Time Remaining…

*Choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

Orwell Weightlifting Session 2

Snatch

5×2 80-90%

Front squat

5×2 85-90%

Thursday 4th November

WARM-UP

4:00 LINE DRILLS 
Knees to Chest

Heels to Butt

Figure 4

Lunge with a Twist Toe Walk

Heel Walk

Single Leg Hop (L)

Single Leg Hop (R)

50m Run (Light-Mod Pace)

50m Run (Mod-Fast Pace)

Into…
2 ROUNDS – 10 Wall Ball Push Press, 10 WB Front Rack Lunges, 10 Box Step Overs

WORKOUT

AMRAP x 20 MINUTES
400m Run

30 Wall Balls

20 DB Suitcase Lunges

10 Box Jump Overs

Orwell Strongman/Woman

5 x 8 Back Squat 65-70% 

Partner Workout 

60 Sec on 60 Sec off x 5 Rounds Each 

AMRAP

5/5 Heavy SA Push Press Then…MAX D Ball Over the Bar 

P1 Works whilst Partner 2 rests 

Friday 5th November

WARM-UP

2 ROUNDS
20 Star Jumps 

10 PVC Pass Throughs

10 BB Wide Grip Bent Over Row

2 ROUNDS
5 BB Slow Snatch Deadlift

5 BB Snatch Grip Behind Neck Press

10 Controlled Kip Swings

STRENGTH

1. EMOM x 5 MINUTES
1 Snatch Deadlift + 1 Hang Power Snatch (Below the Knee) + 1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

-Rest 2:00 b/t Part 1 & Part 2-

2. ON A 5:00 RUNNING CLOCK…
Practice BMU Skill or Find Adjustment for Workout

NCFIT BENCHMARK WORKOUT “POWER PLUS AMANDA”
FOR TIME
11-9-7-5

Power Snatch

Bar Muscle-Up

Saturday 6th November

WARM-UP

2 SETS (5:00 MAX for Both Parts)

30 Single Unders
10 Glute Bridges
10 Scap Push-Ups

Into…
2 SETS
30 Big Jump Single Unders (or…30 Double Unders)
10 KB Deadlifts
10 KB Upright Row

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press

WORKOUT
FOR TIME
100 Double Unders
50 Push-Up

75 Double Unders
25 Push-Ups

75 Russian KB Swing

50 Double Unders
50 Push-Ups

25 Double Unders
25 Push-Ups

Orwell Weightlifting Session 3

Halting snatch + Snatch balance (Pause in catch)

5×1+1 80-90%

Clean + front squat + split jerk

5×1+1+1 80-90%

Sunday 7th November 

WARM-UP

3 SETS
8 I.Y.T’s*

10 Shoulder Taps

12 Bicycle crunches 

*1 REP = I + Y + T

WORKOUT

3 SETS FOR QUALITY
10 DB Bent Over Row 
20 Single DB Crush Grip Curl
20 Alt. DB Slides
1:00 Plank Option**

-Rest 1:30 b/t Sets-

 **Each Set must be a different plank option…

WORKOUT 

In A Pair 

4k Row Ski 

FINISHER

FOR TIME
100 Russian Twists* 30 V-Ups

*Each side is 1 Rep.