ORWELL FITNESS WOD PROGRAMME 07-06-2021

Monday 7th June

WARM-UP

AMRAP x 8 MINUTES

100m Run

10 DB Curl + Press

5 Inch Worm to Squat*

20 Shoulder Taps

*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.

STRENGTH

3 SETS FOR QUALITY
12 Alt. DB Gorilla Row
12 DB Floor Press

WORKOUT

5 ROUNDS FOR TIME
12 DB Deadlifts

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

Orwell Weightlifting 8:00pm

Clean + Hang clean + split jerk  5×1+1+1  RPE8

Muscle snatch 4×3 RPE7

Tuesday 8th June

WARM-UP

2 ROUNDS
:30 Machine (EZ-Mod)

15 Star Jumps 

10 Scap Pull-Ups

2 ROUNDS
:30 Machine (Mod-Hard)

20 Pike Toe Touches

5 Hanging Knee Tucks

SKILL

ON A 10:00 RUNNING CLOCK… 

Handstand Hold Practice 

WORKOUT

FOR TIME* 100/80 Cal Bike / Row or Ski equivalent 

*Every 2:00 including at 0:00, perform 5-7 Strict Pull-Ups

Wednesday 9th June

WARM-UP

EMOM x 6 MINUTES
MIN 1 – 10 Alt Groiners + Slow squats remaining time 
MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster*

WORKOUT

AMRAP x 10 MINUTES 10-8-6-4-2*
Thruster

Burpee Box Jump

*If round of 2/2 is completed, start back at 10/10.

Orwell Weightlifting Session 2

Snatch + snatch balance + OHS 5×1+1+1 RPE8

Back squat 4×5 RPE7

Thursday 10th June

WARM-UP

4 SETS
:30 Machine 

10 KB/DB Good Mornings

10 Scap Pull-Ups

:20 DB/KB Overhead Hold

WORKOUT

2 SETS FOR QUALITY*
500/400m Row/Ski/Bike 
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into…
2 SETS FOR QUALITY*

500/400m Row/Ski/Bike 

25 Russian DB/KB Swings

1:00 Bar Hang

PARTNER FINISHER IN TEAMS OF 2… FOR TIME
2000m Row* / Ski or Bike 

*Partners alternate every 250m until completion of 2000m.

Strongman/Woman

AMRAP 15:00

D Ball/Sandbag Carry 

12/12 SA DB Floor Press

16 Single DB Lunges 

FINISHER x 3 

60 Sec Max DB Curls 

60 Sec Max Lying tricep Ext

Friday 11th June

WARM-UP

2 ROUNDS

6 Up-Down Mountain Climbers*

5-10 Barbell Strict Press

10 Elbow Punches

Into…

2 ROUNDS
:10 Active Hang

8 Deadbugs

10 Push Press

*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.

SKILL

5 SETS FOR QUALITY*

3 Kip Swings
2 Kipping Pull ups 
1 Kipping C2B 

OR 

5-10 Scap Pull Ups + :10 Active Hang + 5/5 Single arm ring rows 

*Option to practice kip swing for all 5 sets 

WORKOUT

FOR TIME
10 C2B Pull ups

20 Push Press

30 Up-Downs

40 Sit-Ups

15 C2B Pull Ups 

30 Push Press

45 Up-Downs

60 Sit-Ups

Saturday 12th June 

WARM-UP

400m Jog
Immediately into…
3 SETS (W/ Empty Barbell)
5 Clean Deadlifts
5 Slow Goodmornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps

STRENGTH

EMOM x 10 MINUTES 3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

PARTNER WORKOUT
FOR TIME
800m Team Run

Immediately Into…
10 ROUNDS

10 Hang Power Cleans

30 Double Unders*

Immediately Into… 800m Team Run

Orwell Weightlifting Session 3

Snatch + hang snatch + OHS  5×1+1+1. RPE8

Clean + Front squat + split jerk  5×1+2+1. RPE8

Sunday 13th June

WARM-UP

ON A 5:00 RUNNING CLOCK…

20 Band Pull-Aparts

20 Air Squats

20 Banded Passovers 

20 Scap Push-Ups

20 Alt. Groiners

Max Push-Up to Pike in Remaining Time…

WORKOUT

3 SETS
AMRAP x 8 MINUTES
10 Ring Dips/ Box Dips 

15 Wall Balls

20 Med-Ball Lunges*

-Rest 1:00 b/t Sets-

*Med-Ball held in Bear Hug.

FINISHER

FOR TIME
50 Russian Twists*

25 Med-Ball Weighted Sit-Ups

50 Russian Twists*

*Weighted Optional.

Leave a Reply

Close Menu