ORWELL FITNESS WOD PROGRAMME 06-12-2021

Monday 6th December 

WARM-UP

3 SETS (7:00 CAP)

250/200m Row

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

SKILL

ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Up

Option 1 – Practice Low-Ring Transitions

Option 2 – Practice Jumping Ring Muscle-Ups

Option 3 – Practice Strict Ring Muscle-Ups

WORKOUT

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press

DB Suitcase Lunges*

*L+R = 1-Rep

RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows

Orwell Weightlifting Session 1

Clean + Hang clean + Split jerk

5×1+1+1 75-85%

Muscle snatch 3×3 RPE7-8

Tuesday 7th December

WARM-UP

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

MIN 2 – 10 Slow Bootstraps

MIN 3 – :45 Med Ball Front Squats

MIN 4 – 10 Slow Push-Up to Pike

MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

EXTENDED WARM-UP

2 SETS FOR QUALITY

12 Alt. KB Goblet Side Lunges

12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

WORKOUT

4 SETS

30 Unbroken Wall Balls*

12/10 Cal Bike 

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken.

Wednesday 8th December 

WARM-UP

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of:

1 Power Clean + 1 Hang Power Clean + 1 Power Clean

WORKOUT

5 ROUNDS FOR TIME

9 Power Cleans

18 Knees to Elbow

27 Box Jumps

Orwell Weightlifting Session 2

Snatch + Hang snatch

6×1+1 75-85%

Back squat 4×3 75-85%

Thursday 9th December 

WARM-UP

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Bent Over TYI’s

WORKOUT

FOR TIME

500/400m Row

50 Sit-Ups

5 Rope Climbs

400/300m Row

40 Sit-Ups

4 Rope Climbs

300/200m Row

30 Sit-Ups

3 Rope Climbs

200/150m Row

20 Sit-Ups

2 Rope Climbs

100m Row

10 Sit-Ups

1 Rope Climb

FINISHER

FOR TIME

30-25-20

Single DB Curl

* 1:00 Push-Up Plank

*DB Held across the chest

Friday 10th December 

WARM-UP

AMRAP x 8 MINUTES*

24 Singles

16 Shoulder Taps

8 Up-Downs

8 Wide Stance Good Mornings

:30 Tuck Hold

*At 4:00 adjust movements to:

24 Double Unders/Attempts

4 Walkout + Push-Up

4 Up-Downs + Tall Jump

4/4 Staggered Stance Good Mornings

:30 Hollow Hold

STRENGTH

7-5-3

Sumo Deadlift*

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

WORKOUT

EMOM x 18 MINUTES
MIN 1 – 40 Double Unders into Max Sumo DL
MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 – Walking Rest

Saturday 11th December 

WARM-UP

Tabata 1: (4:00) – Moving through the different movements 

1: High Knees

2: Butt Kickers 

3: Step Ups 

4: Quad Heel Taps 

Tabata 2: 4:00 

1: Scap Pull Ups 

2: Air Squats 

3: Lunges 

4: Mountain Climbers 

SKILL

3 SETS FOR QUALITY

5-7 Kip Swings

:20 Active Bar Hang

Immediately Into…

3 SETS FOR QUALITY

3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top

Or 3-5 Jumping Pull Ups 

NCFIT BENCHMARK WORKOUT “COMBUSTION”
FOR TIME

400m Run

30 Pull-Ups

30 Box Crawl Overs 

800m Run

15 Box Crawl Overs

15 Pull-Ups

FINISHER
2-3 SETS FOR QUALITY
20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

Orwell Weightlifting Session 3

Halting clean + split jerk

5×1+2 RPE 8

Halting snatch + snatch

5×2+1 RPE 8

Sunday 12th December 

WARM-UP

AMRAP x 8 MINUTES*
5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

PARTNER WORKOUT 

IN TEAMS OF 2…

AMRAP x 8 MINUTES*

8 Hang Power Snatch 

20 Air Squats

-Rest 1:30-

AMRAP x 6 MINUTES

6 Hang Power Snatch 

15 Air Squats

-Rest 1:30-

AMRAP x 4 MINUTES

4 Hang Power Snatch 

10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout. **Target is 6 Inches above standing reach