ORWELL FITNESS WOD PROGRAMME 03-01-2022

Monday 3rd January

STRENGTH

4×6
Overhead Squat

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

NCFIT BENCHMARK WORKOUT “THE ASSIGNMENT”
FOR TIME
21-15-9

Overhead Squat *500/400m Row after each full set.

ORWELL WEIGHTLIFTING SESSION 1

Clean + Hang clean + Split jerk + Hang clean + Split jerk 6×1 RPE7

Clean pull 5×4 RPE7

 

Tuesday 4th January 

STRENGTH WEEK 1 OF 9 

ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat

NCFIT BENCHMARK WORKOUT “THIGHNEL RICHIE”
ON A 12:00 RUNNING CLOCK…
5 ROUNDS

10 Burpees to a Target*
20 Wall Balls (20/14)|(14/10) then…
Max Cal Bike with remaining time

*Ideally, 6″ above standing reach. 

Wednesday 5th January 

STRENGTH WEEK 1 OF 9

ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Power Clean*

*Reps should be unbroken.
Week 1 of 9
WORKOUT

1.) AMRAP x 10 MINUTES
10 Slam Balls

3 Hang Power Cleans

100m Run

3 Hang Power Cleans

ORWELL WEIGHTLIFTING SESSION 2 

Snatch + Snatch balance 10EMOM x 1+1 60-70%

Front squat

5×5 RPE7

Thursday 6th January 

STRENGTH WEEK 1 OF 9

ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press

NCFIT BENCHMARK WORKOUT “FURY ROAD”
10 ROUNDS FOR TIME
5 Shoulder to Overhead

7 Pull-Ups

30 Double Unders 

Friday 7th January 

STRENGTH WEEK 1 OF 9

ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift

WORKOUT

AMRAP x 6 MINUTES
4 Deadlifts 

6 Alt. V-Ups**

8 Hand Release Push-Ups

-Rest 1:00-

AMRAP x 6 MINUTES*
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups

*Start from the beginning. **1 Rep = R + L.

Saturday 8th January 

STRENGTH

EMOM x 10 MINUTES*
1 Pausing Hang Power Snatch +
2 Hang Power Snatch

*Start Light and Build to a Moderate weight.
**Pause for :01 Above the Knee before completing the lift.

WORKOUT

EMOM x 16 MINUTES
MIN 1 – 7 Hang Power Snatch*
MIN 2 – 15 Ring Rows
MIN 3 – 20 Up-Downs
MIN 4 – :50 Wall Sit

*Weight should be Moderate and allow for unbroken sets.

ORWELL WEIGHTLIFTING SESSION 3 

Snatch pull + Snatch 10EMOM x 1+2 RPE6-7

Clean &Jerk 5×2+2 Every 90 seconds RPE6-7

 

Sunday 9th January 

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 8 Back Rack Lunge (R)*

MIN 2 – 8 Back Rack Lunge (L)

MIN 3 – :45 EZ Bike/Row/Ski

IN TEAMS OF 2…
FOR TIME*
30 Hanging Knee Raises**

60/48 Cal Row

30 Hanging Knee Raises

90 KB Goblet Lunges 

60/48 Cal Row

30 Hanging Knee Raises

120 KB Swings

90 KB Goblet Lunges

60/48 Cal Row

30 Hanging Knee Raises

*P1 works while P2 rests. Split work as needed.
**Option for Toes to Bar.