ORWELL FITNESS WOD PROGRAMME 04-01-2021

Monday 4th January

WARM-UP

2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps

Into…

1 ROUND
8 DB Russian KBS

6 Box Jumps

6 Up-Downs

Into…

1 ROUND
:20 Active Hang

:20 Hollow Hold

4 Burpees

EXTENDED WARM-UP

ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice!

WORKOUT

FOR TIME
10 DB Devil’s Press 22.5kg/15kg

40 Box Jumps 

20 DB Devil’s Press

20 Box Jumps

ORWELL WEIGHTLIFTING SESSION 1

*(RPE” stands for Rate of Perceived Exertion. It’s basically a measure of difficulty for the set. For this programme we will use a scale of 1-10, with 10 being the easiest (a really lightweight) and 10 being the hardest (close to maximum) 

Muscle snatch + Snatch Balance + Drop Snatch 3 x 2+2+2 (empty Bar) 

Snatch + Hang Snatch 4 x 1+1 (RPE 7) 

Clean & Jerk 4 x 1+2 (RPE 7)

Good Mornings 3 x 8 (by feel) *Light

V ups 3 x 15  

ORWELL GYMNASTICS SESSION

Strict Muscle up drills: 5 x 3 partitioned reps 

4 x max C2B Pull ups

*once you cannot achieve C2B continue for a couple more reps of pull ups **Rest 2-3 mins btw sets (use a band if you cannot get at least 3 C2B pull ups) 

EMOM 8 

5-10 Kipping HSPU * 

Tuesday 5th January

WARM-UP

1 ROUND
25ft Walking Knee to Chest

25ft Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

25ft Alt Single Leg Skip

100m Run

Into…

1 ROUND
5 Scap Pull-Ups

10 Scap Push-Ups

10 Groiners

Into…

1 ROUND
5 Ring Rows

5 Knee Push-Ups

10 Air Squats

BASELINE WORKOUT “NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on machine

-Rest 5 mins b/t Efforts*-

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

Wednesday 6th January

WARM-UP

2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB

BASELINE WORKOUT “NCMETCON BASELINE III” I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead

II. AMRAP x 5 MINUTES

25 Double Unders
5 Ground to Overhead 60kg/45kg

ORWELL WEIGHTLIFTING SESSION 2

Clean & jerk 4 x 1+1 (RPE 7) 

Thruster 4 x 3 (RPE 7) 

Clean Pull 4 x 3 100-110% Of Clean 

V Ups 3 x 15 

Thursday 7th January

WARM-UP

3 SETS
10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS
10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

WORKOUT

4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups
12/12 Tempo Supported DB Row (2111)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups

FINISHER

EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks Max V-Ups in Time Remaining

Friday 8th January

WARM-UP

60 Sec of Down ups 

Then…

1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats

BASELINE WORKOUT “NCMETCON BASELINE II” I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat

II. AMRAP x 3 MINUTES Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES Max Cal Bike

Saturday 9th January

WARM-UP

AMRAP x 5 MINUTES

20 Star Jumps

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

WORKOUT

2 ROUNDS FOR TIME
50/40 Cal Machine
50 KB Swings 24kg/16kg

50 Box Jump Overs 

PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 20 MINUTES*

100/80 Cal Row

100 KB Swings 24kg/16kg

100 Box Jump Overs 

*P1 works while P2 rests, split work as needed.

ORWELL WEIGHTLIFTING SESSION 3

Clean & jerk 4 x 1+ 2 (RPE 7)

Snatch + OHS 4 x 2+1 (RPE7) 

Snatch Pull 5 x 3 (RPE 8) 

Sunday 10th January 

WARM-UP

AMRAP x 5 MINUTES
10 Narrow Stance Squats

5 Push-Up to Pike

10 Squat Jumps

5/5 Single Leg V-Ups

Immediately into…

AMRAP x 5 MINUTES

10 Alt. Curtsey Squats

5 Push Press

10 Front Squats

5 Hanging Knee or Leg Raises

WORKOUT

5 SETS ON 3:00 RUNNING CLOCK

12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans 45kg/30kg  Max Thrusters in Time Remaining…

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