ORWELL FITNESS WOD PROGRAMME 04-10-2021

Monday 4th October

WARM-UP

2 ROUNDS
1:00 EZ Machine 

5 Inch Worms + Push-Up

5 Up-Downs

10 Box Step Overs

EXTENDED WARM-UP

3 SETS
:20 Machine Sprint*
5 Burpee Step-Ups

*Increase Pace Each Set

WORKOUT

1. EVERY 2:00 x 5 SETS

15/12 Cal Bike*/Row/Ski
10 Box Jump Over

Rest in Time Remaining…

*1:00 Max Time on Machine
-No Additional Rest b/t Sets-

-Rest 3:00 b/t Parts 1 & 2-

2. AMRAP x 7 MINUTES

10/8 Cal Bike
5 Burpees
3 Box Jumps

Orwell Weightlifting 8:00pm

Halting clean deadlift + Halting clean + split jerk

7×1+1+1 60-70%

Romanian deadlift

4×5 RPE7

Tuesday 5th October

WARM-UP

2 ROUNDS
1:00 Machine (EZ-Mod)

10 Scap Pull-Ups

10 Tuck-Ups

10 Elbow Punches

2 ROUNDS
:30 Machine (Hard)
8 Kip Swings
8 Sit-Ups
4 Hang Muscle Clean

SKILL

3 SETS FOR REPS*

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-
*Will be retested at end of month

WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups

MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean 

MIN 3 – 200/150m Row/Ski/Bike 

MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

Wednesday 6th October

WARM-UP

2 Sets (8:00 Cap)
35 Single Unders

12 Lunges with PVC Passthrough

10 Up-Downs

8 PVC Cuban Press

Into…
2 Sets
30 Double Unders
10 PVC Overhead Squats
5 PVC Snatch Balance 

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex of:

1 Heaving Snatch Balance + 1 Overhead Squat

*Bar comes from the rack.

WORKOUT

FOR TIME

100 Double Unders

50 Overhead Squats

100 Double Unders

Orwell Weightlifting 7:00pm

Hang snatch + floating snatch + snatch

7×1+1+1 60-70%

Front squat

4×5 60-70%

Thursday 7th October

WARM-UP

EMOM x 8 MINUTES
MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings
MIN 2 – 10/10 SL RDL
MIN 3 – 10 Push-Up to Pike
MIN 4 – :45 Tuck Hold

WORKOUT

2 SETS
10 Tempo Deadlifts (30X1)

21 Hand Release Push-Ups

21 Russian KB Swings 

-Rest 1:00 b/t Sets-

2 SETS
8 Tempo Deadlifts (20X1)

15 Plyo Push-Ups into 1:00 Push-Up Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS
6 Tempo Deadlifts (10X1)

9 Diamond Push-Ups into 1:00 Diamond Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

Orwell Strongman/Strongwoman 7:00pm 

STATION 1 – 8:00 AMRAP (IN PAIRS)

P1 Sled Push 4 Lengths 

P2 Floor Rope Climbs 

STATION 2 – 8:00 EMOM (IN PAIRS) 

P1 45 Sec Max KB Front Squats 

P2 30 Sec Max DB Push Press 

STATION 3 – 8:00 AMRAP (IN PAIRS)

IGYG 

P1 2 Lengths Farmers Carries 

P2 12 Heavy DB Floor Press 

Friday 8th October

WARM-UP

3 Sets (5:00 CAP)

100m Run

10 Scap Pull Ups

5 Ring Rows*

5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows

STRENGTH

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

WORKOUT

2 ROUNDS FOR TIME

800m Run

into…
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk **

*Strict Optional
**Switch arms after each full round

Saturday 9th October

WARM-UP

400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)
Immediately Into…

3 Sets
10 Tempo Air Squats

10 Alt. Elbow Punches

3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)

10 Squat Thrust

STRENGTH

3-3-3
Front Squat*

*Start Moderate-Heavy and Build to Heavy

NCFIT BENCHMARK WORKOUT “POINT BREAK”
FOR TIME
9-7-5-15-12-9

Front Squat

Bar Facing Burpee

Orwell Weightlifting 10:30am

Halting snatch + Snatch balance (Pause in catch)

7×1+1 60-70%

Clean + front squat + split jerk

7×1+1+1 60-70%

Sunday 10th October 

WARM-UP

3 SETS ON A 10:00 RUNNING CLOCK…

250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)

5 Slam Ball Deadlift 

5 Slam Ball Curl and Press 

10 Tempo DB Bent Over Rows (30X1)

20 Plank Shoulder Taps

WORKOUT

PARTNER WORKOUT OPTION IN TEAMS OF 2…
FOR TIME
300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB “No Push-Up” Renegade Rows  + 6 Slam Balls. Partners alternate after 3 Rounds are completed.

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