ORWELL FITNESS WOD PROGRAMME 08-02-2021

Monday 8th Feb

WARM-UP

3 ROUNDS
10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps

EXTENDED WARM-UP

3 SETS FOR QUALITY

:30 Bar Hang

:30 Handstand Hold

10 Kip Swings

3-5 HSPU Negatives*

*Reset between reps. No Push-Up on HSPU.

WORKOUT

AMRAP x 8 MINUTES

8 Toes to Bar

8 Handstand Push-Ups

8 DB Power Cleans 22.5kg/15kg

-Rest 1:00-

AMRAP x 6 MINUTES

6 Toes to Bar

6 Handstand Push-Ups

8 DB Power Cleans 22.5kg/15kg

-Rest 1:00-

AMRAP x 4 MINUTES

4 Toes to Bar

4 Handstand Push-Ups

8 DB Power Cleans 

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

ORWELL WEIGHTLIFTING SESSION 1

Straight arm snatch pull + Muscle snatch + Heaving snatch balance

3 x 2 + 2 + 2 (Empty bar)

Snatch Pull + Hang snatch + Floating snatch  4 x 1+2+1  (RPE 7 ) 

Clean & jerk 4 x 2 (RPE 7) 

Accessories 3 SETS 

A1. 8 Bent Over rows 

A2. 20 DeadBugs 

Tuesday 9th Feb

WARM-UP

3 ROUNDS
10/8 Cal Row

10 Banded Side Steps*

10 Groiners
Barbell Movement**

*With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then 10 Lateral Steps to the Left.

**Round 1: 5 Deadlift + 10 Elbow Punches

Round 2: 10 Elbow Punches + 5 Front Squat

Round 3: 3 Muscle Clean + 3 Power Clean

STRENGTH

5-5-5-5
Tempo Front Squats (32X1)

*Building from Light to Moderate*

WORKOUT

4 ROUNDS FOR TIME

15 Front Squats 50kg/35kg

25/20 Cal Row

-Time Cap 15 Mins- 

Wednesday 10th Feb

WARM-UP

3 ROUNDS
100m Run (INCREASING PACE)

10 SB Deadlifts

10 Scap Push-Ups

Into

2 ROUNDS
:30 Bike (INCREASING PACE)

10 SB Push Press

5 Push-Ups

:30 Plank

-8:00 CAP-

WORKOUT

5 SETS FOR TIME
200m Run

15 Hand Release Push-Ups

20 Slam Balls 15/9kg

15/12 Cal Bike

-Rest 1:00 b/t Sets- 

-Time Cap 25 Mins- 

3 SETS FOR QUALITY
50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back. **Plank on hands.

ORWELL WEIGHTLIFTING SESSION 2 

Muscle Clean + Clean + Push Press 3 x 2+2+2 (Empty Bar)

Clean Pull + hang clean + C&J 4 x 1 + 2 + 1 (RPE 7)

Power Clean + Push Press 4 x 1 + 4 (RPE 7-8)

Accessories  3 Sets 

16-20 ALT V Ups 

Thursday 11th Feb

WARM-UP

AMRAP x 6 MINUTES
20 Single Unders

8/8 Single Arm KB Strict Press

10 Slow Air Squats

12 Ring Rows

WORKOUT

EMOM x 30 MINUTES
MIN 1 – 5-7 Ring Muscle-Ups
MIN 2 – 60 Double Unders
MIN 3 – 20 Russian KB Swings 24kg/16kg
MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 – :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups

Friday 12th Feb

WARM-UP

1 ROUND
12 Alt Groiners

12 Bootstrappers

12 PVC Pass Thrus

Into…

3 ROUNDS
5 Snatch Grip Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep

STRENGTH

ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch

WORKOUT

FOR TIME
30 DB Devil’s Push Press* 22.5kg/15kg

*1 Devil’s Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

Saturday 13th Feb

WARM-UP

ON A 10:00 RUNNING CLOCK… 2 SETS
:15 Lateral Leg Swings (R)

:15 Lateral Leg Swings (L)

:15 Butt Kickers

:15 High Knees

:15 Squat Jumps

:15 Tuck Jumps

-:30 Rest b/t Sets-

2 SETS
100m Jog
10 Med Ball Front Squats 
5 Box Jumps

-:30 Rest b/t Sets-

BENCHMARK WORKOUT “GALENTINES”
FOR TIME*
50-40-30-20-10*

Double Unders Sit-Ups

*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds.

1 Round of KELLY…
400m Run
30 Box Jumps (24/20)
30 Wall Balls 9kg/6kg

-Time Cap 25 Mins- 

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
4 ROUNDS FOR TIME

60 Double Unders
60 Sit-Ups
400m Team Run
60 Box Jumps (24/20)
60 Wall Balls 9kg/6kg

*P1 works while P2 rests. Split work evenly as needed. Run together.

ORWELL WEIGHTLIFTING SESSION 3 

2 Snatches  EMOM10 (RPE 7) 

Clean + Front squat + Split jerk 4 x 1+2+1 (RPE 7) 

Snatch Pull 4 x 5 (RPE 7) 

Accessories 3 SETS 

20 Deadbugs 

Sunday 14th Feb 

WARM-UP

400m Jog
Immediately into…
2 SETS
10 Alt. Cossack Squats
10 Slow Kang Squats
10 Barbell Jumping Back Squats 20 Alt. Elbow Punches
10 Slow RDLs
10 Upright Rows

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to Workout Weight or Slightly Heavier for Power Clean

BENCHMARK WORKOUT “CUPID SHUFFLE”
EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans 60kg/42.5kg

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.