ORWELL FITNESS WOD PROGRAMME 05-07-2021

Monday 5th July 

WARM-UP

2:00 Machine 

Into…
3 ROUNDS
10 Step-Ups

30-50 Skips 

10 Single DB Strict Press

100m Jog

WORKOUT

1. ON A 10:00 RUNNING CLOCK… 1 Mile Run

 -Rest 1:00-

2. AMRAP x 10 MINUTES

20 DB Box Step-Ups

15/12 Cal Bike/Row/Ski

*DB Must be held in the Back Rack

FINISHER

FOR TIME 21-15-12-9 Single DB Curls

*:30 Wall Sit After Each Set

Orwell Weightlifting Session 1

Clean + Jerk 8×1 RPE7-8

Clean pulls (Pause in set up) 5×2 RPE8-9

Orwell Gymnastics 

Kip Swing + Hollow & Arch Drills 

Go Every 2 minutes 

10 Kip Swings + 10 Sec Hollow 10 Sec arch x 2 

AMRAP 12

1-2-3-4-5-6…..Wall Climbs 

2-4-6-8-10-12 Strict Pull Ups 

Core Finisher 

10 Upper Pulses + 10 V Ups + 20 Heel Taps 

Tuesday 6th July 

WARM-UP

3 SETS
15 Star Jumps
10 Groiners
10 BW Good Morning
10 Front Rack Elbow Punches

STRENGTH

Deadlift

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep (Week 2 of 9)

BENCHMARK WORKOUT “GRACE”
FOR TIME
30 Clean & Jerks 

Wednesday 7th July 

WARM-UP

AMRAP x 5 MINUTES

30 Single Unders*

12 Reverse Lunges

10 Scap Pull-Ups (progress to beat swings)

*Switch to Double Unders at halfway

SKILL

EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*

Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options… Narrow Stance Air Squats Lateral Box Step-Ups Pistol Box Squat

**Bar Muscle-Up Options…

Jumping C2B (Focusing on box kip swing) 

Jumping BMU (Focus on Transition) 

1 Kip Swing + 1 Hip to Bar + 1 BMU

WORKOUT

5 ROUNDS FOR TIME

7 Bar Muscle-Ups 
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

Orwell Weightlifting Session 2

Snatch 8×1 RPE7-8

Snatch pulls (Pause in set up) 5×2 RPE8-9

Thursday 8th July 

WARM-UP

3 SETS 

7/7 DB Arnold Press

10 Box Step-Ups

10 Up-Down

14 Shoulder Taps

100m Run

STRENGTH

Strict Press

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep (Week 2 of 9)

WORKOUT

4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs  

2 Strict HSPU

4 Kipping HSPU

100m Run

-Rest 1:00 b/t Sets-
*Pick up where you left off. 

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

Friday 9th July

WARM-UP

AMRAP x 7 MINUTES
100m Run (Med Ball Optional) 
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

STRENGTH

Back Squat

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep (Week 2 of 9)

WORKOUT

2 SETS
AMRAP x 3 MINUTES

Max Wall Balls 

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings 

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets- 

Saturday 10th July 

WARM-UP

3 SETS ON A 5:00 RUNNING CLOCK…

15 Band Pull-Aparts

10 Banded Pass Overs 

5 Walkouts 

1:00 Machine 

EXTENDED WARM-UP

4 SETS
5 TNG Deadlifts (Building)*

Kipping Pull Up Practice**

*Build to workout weight.

**Focus on connecting reps with push-away from bar.

WORKOUT

PARTNER WORKOUT
IN TEAMS OF 2…FOR TIME

20 Deadlifts

40/30 Cal Bike/Row/Ski

20 Deadlifts

60/48 Cal Bike/Row/Ski

60 Pull-Ups

20 Deadlifts

90/72 Cal Bike/Row/Ski 

60 Pull-Ups

80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

Orwell Weightlifting Session 3

Snatch 8×1 Light-moderate

Clean & Jerk 8×1 Light-moderate

Sunday 11th July 

WARM-UP

FOR QUALITY
2:00 Cardio of Choice (Easy Pace)

Immediately Into… AMRAP x 5 MINUTES

10 Scap Push-Ups

5 Walkouts 

20 Hollow Body Flutter Kicks

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 Cardio of Choice*
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold***

*Run / Row / Ski / Bike / Jump Rope…

**Weighted Sit-Up Optional

***Strict Dips Optional

POST WORKOUT STRENGTH

DB Floor Press 
4 x 8 (3 seconds down)

*Super-set w/ 15 Banded Chest Flyes