ORWELL FITNESS WOD PROGRAMME 03-05-21

Monday 3rd May

PARTNER WARM UP IGYG

6:00 AMRAP

Partner 1 Complete the following whilst P2 holds a high plank

5 Up Downs 

5 Air Squats 

5 Deadlifts 

STRENGTH

6 SETS FOR QUALITY*
3 Rep Touch and Go Power Clean 

*Ascend across the 6 sets to work up to a Moderate-Heavy weight.

WORKOUT

AMRAP 15:00 

P1 – AMRAP of 5 Hang Power Cleans + 12 V-Ups 

P2 – 200m Run 

ORWELL WEIGHTLIFTING (no class but option for Open Gym)

Primer

Muscle snatch + Snatch balance + Hang snatch

2 x 2+2+2 empty bar

Main

Hang snatch + Snatch 

8 x 2+1   RPE 8

Accessory

Halting snatch pull 

4 x 3   RPE 8

 

Tuesday 4th May 

WARM-UP

2 ROUNDS 
:20 Machine (easy pace)

20 Cross Body Mountain Climbers

5/5 DB Around the World

into….

3 ROUNDS
:15 Machine (mod pace)

10 DB Strict Press

5/5 DB Goblet Lunges

STRENGTH

Push Press

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

WORKOUT

12 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – DB Alt. Push Press 

MOVT 2 – DB Goblet Lunges

MOVT 3 – Cal Machine (FAST)

*1 Round= completing all 3 movements.

 

Wednesday 5th May

WARM-UP

3 SETS 

5 Walkouts 

5-10 Scap Pull Ups 

5 Slow Barbell Deadlifts 

10 Step-Ups*

* Set 3 Step-Ups change to Box Jumps.

STRENGTH

Deadlift

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

WORKOUT
4 ROUNDS

5 Deadlifts 

7 Strict Pull-Ups

10 Box Jumps 

-Rest 2:00-

4 ROUNDS

5 Deadlifts

7 Push-Ups

10 Box Jump Overs

ORWELL WEIGHTLIFTING 

Primer

Muscle clean + Front squat + Push press 

2 x 2+2+2 Empty bar

Main

Power clean + Clean & Jerk  

7 x 1+1+1    RPE 8

Front squat

4 x 4    RPE 8

 

Thursday 6th May 

WARM-UP

AMRAP x 5 MINUTES
20 Slow Bicycle Crunches
8/8 SA KB Upright Row
20 Quad Heel Taps 
8 Single DB OH Tricep Extensions

STRENGTH 

4 Sets for Quality 

12 KB Upright Row 

20 KB Hollow Body Flutter Kicks 

15 KB Skull Crushers 

:30/:30 Single KB Overhead Hold 

WORKOUT

2:00 on :30 off x 6 

15 American KB Swings 

Max Calories Machine 

 

ORWELL STRONGMAN/WOMAN

5:00 Max Effort KB Farmers Carry 

Rest 2:00

8:00 AMRAP 

6 Alt D-Ball Floor to Shoulder 

6/6 Heavy DB Push Press 

Rest 2:00 

5:00 Max Hang*

*every time you break 8 Goblet Squats

 

Friday 7th May 

WARM-UP

EMOM x 6 MINUTES (:45 WORK / :15 REST)
MIN 1/4 – Air Squats / Front Squats 

MIN 2 – Max Reps of 5 Scap Push-ups + 1 Push-ups

MIN 3 – Max Alt. V-ups
REPEAT!

STRENGTH

Back Squat

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

WORKOUT

AMRAP x 12 MINUTES 4-6-8-10 and so on…
Barbell Thruster 

Hand Release Push-Ups

Toes to Bar

 

Saturday 8th May 

WARM-UP

3 ROUNDS
10 Air Squats / 10 Reverse Lunges / 10 Forward Lunges 

8 Empty Barbell High Pulls

8 Deadlifts 

8/8 Elbow Punches 

STRENGTH

EMOM x 10 MINUTES*
1 Clean Deadlift
+
1 High Hang Power Clean +

2 Hang Power Clean

*Build up to a Moderate weight.

WORKOUT

PARTNER WORKOUT IN TEAMS OF 2…
FOR TIME*
4000m Row/Ski/ 9500mBike

*P1 will complete 500m/1200m Bike while P2 completes 16 Front Rack Lunges. P2 will then hold a Plank until P1 finishes the 500m Row and then they will switch.

ORWELL WEIGHTLIFTING 

Main

Snatch lift off (AK) + Snatch

6 x 2+1   RPE 8

Clean & jerk 

8 x 1   RPE 8

Sunday 9th May 

WARM-UP

3 ROUNDS

:30 machine

20 Quad Heel Taps 

5/5 Ankle Circles in each direction 

30 Single-Unders

5 Strict Burpees

STRENGTH

3 SETS FOR QUALITY
12 DB/KB Floor Press

16 Alt. DBL DB/KB Half Kneeling Press*

:45 Double Unders

*Opposite KB kept in the Front Rack.

WORKOUT

AMRAP x 15 MINUTES

20/15 Cal Bike

20 Burpees

50 Double Unders

300m Run

20 Up-Downs

100 Single Unders