ORWELL FITNESS WOD PROGRAMME 06-09-2021

Monday 6th September 

WARM-UP

3 ROUNDS

100m Run

5 Push Up to pike 

5/5 Single Arm Ring Rows 

10 Tuck Ups*

*2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees

SKILL

ON A 10:00 RUNNING CLOCK…
Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents

WORKOUT
EMOM x 20 MINUTES

Min 1: 1-5 Rope Climb

Min 2: 10-15 Burpees

Min 3: 200m Run

Min 4: Rest 

Orwell Gymnastics 

Partner T2B Practice + Skill Progression 

Push, Pull and Core Circuit x 4 

16 ALT DB Shoulder Press 

10/10 SA DB Rows 

15 V Ups 

15 Sec HSH 

Orwell Weightlifting 8:00pm

2 Position Clean (Floor-Hang) + Split jerk

7×1 75-80%

Muscle snatch

5×2 RPE 8

Tuesday 7th September 

WARM-UP

Make sure your bar is ready to rock!

3 ROUNDS
1:00 Machine
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges

EXTENDED WARM-UP

2-3 SETS FOR QUALITY
:30 Machine Moderate Pace 

5 Tempo Strict Press or Strict HSPU**

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

**Tempo is (30X1). For HSPU…add deficit for additional challenge.

WORKOUT

5 ROUNDS FOR TIME

500/400m Row/Bike/Ski

10 Shoulder to Overhead

10 Back Rack Reverse Lunges

Wednesday 8th September 

WARM-UP

EMOM x 10 MINUTES
MIN 1 – :45 Machine @ Mod Pace

MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out

MIN 3 – :45 Up-Downs

MIN 4 – 8 Slow Air Squats + 8 Bootstraps

MIN 5 – :45 DBL DB Seesaw Row

WORKOUT

4 SETS ON A 5:00 RUNNING CLOCK…

COMPLETE 2 ROUNDS
10 Ring Rows

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Cal Machine in Time Remaining…

FINISHER

“TABATA”
8 SETS (:20 ON /:10 OFF)

MOVT 1 – Push-Ups

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total

Orwell Weightlifting 7:00pm

Hang snatch + Snatch

7×1 75-80%

Back squat

5×3 75-80%

Thursday 9th September 

WARM-UP

3 SETS

:30 Active Bar Hang + 8 Kip Swings + 8 Slow Tuck-Ups

8 Barbell Deadlifts + 8 Barbell High Pull + 8 Barbell Hang Muscle Clean

SKILL

3 SETS

3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. 

WORKOUT

FOR TIME
30 Toes to Bar

7 Hang Power Cleans

10 Deadlifts

20 Toes to Bar

7 Hang Power Cleans

15 Deadlifts

10 Toes to Bar

7 Hang Power Cleans

20 Deadlifts

Orwell Strongman/Strongwoman 7:00pm 

Part A: Floor Press 

5 x 3 (Ascending in weight through the sets to build to heavy 3)

Part B: Circuit

:30 on :30 off x 5 at each station

Station 1: Sled Push 

Station 2: Heavy Russian KB Swing 

Station 3: Heavy DB Push Press 

Station 4: Heavy D-Ball Bear Hug 

Friday 10th September 

WARM-UP

2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell…

AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch

*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.

STRENGTH

10-8-6*
Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)

Set 2: (21X1)

Set 3: (11X1)

WORKOUT
BENCHMARK WORKOUT “SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat

30 Up-Downs

-Hard Cap 8:00-

Saturday 11th September 

WARM-UP

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Alt. Samson Stretch

5 Push-Up to Pike

5 Pike Push-Ups 5 Squat Thrust

HERO WORKOUT* “9/11”
FOR TIME
2001m Run*

11 Box Jumps

11 Thrusters

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*You may start with either the run or the row and finish the workout with the other.

HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press

Orwell Weightlifting 10:30am

2 position snatch (Floor, Hang)

7×1 70-75%

Clean lift off+ Halting clean + Clean & Jerk

6×1 70-75%

 

Sunday 12th September 

WARM-UP

ON A 10:00 RUNNING CLOCK… 2 SETS
:30/:30 Single Leg Swings (L/R)

:30 Max Bar Hang

:30 Scap Push-Ups

Immediately into…
3 SETS
5 Perfect + Slow Push-Ups
3 Perfect + Slow Ring or Body Rows

PARTNER WORKOUT
AMRAP x 18 MINUTES*

Max Cal Bike/Row

*P1 on the machine for Max Cals while P2 completes 2 full rounds of the following AMRAP…

3 Strict Pull-Ups

6 Push-Ups

12 Sit-Ups

15 Slam Balls

After 2 full rounds, partners switch. 

POST-WORKOUT FINISHER

FOR QUALITY

18-15-12-15-18

Single DB Curl 

Russian Twists*

*L+R = 1 Rep

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