ORWELL FITNESS WOD PROGRAMME 09-08-2021

Monday 9th August

WARM-UP
2 SETS
10 Step Ups
10 Slow Deadbugs
10 Bent Over Row 
Into…
2 SETS
5 Box Jumps
10 Elbow Punches
5 Push-Up + Shoulder Tap
STRENGTH
Strict Press
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.
Week 7 of 9
WORKOUT
4 SETS EACH FOR TIME
20 Box Jumps 
5 Strict Press
15 Push Press
-Rest 1:00 b/t Sets-
FINISHER
FOR QUALITY
30 Slow Arm Haulers

Orwell Weightlifting 8:00pm 

Snatch – 6 x 1 @ 80-90%

Snatch Pulls (2 sec pause in set up) – 5 x 2 @ 100-105%

Tuesday 10th August 

WARM-UP
2 ROUNDS
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)
Into…
2 ROUNDS
1:00 Machine
10 BW Good Mornings 
5 Strict Burpee
10 Scap Push Ups 
BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in
each minute in :50-:45 or less.
POST-WORKOUT STRENGTH
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging
Strict Pull-Ups
-Rest as Needed b/t Sets-

Wednesday 11th August 

WARM-UP
400m Run
Into…
2 Sets
10 PVC Pass Through + Lunge
7 PVC Slow Overhead Squat 
7 PVC Snatch Balance 
:30 Tall Plank
Into…
2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats
STRENGTH
Back Squat
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.
Week 7 of 9
WORKOUT
FOR TIME
400m Run
Immediately Into…
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of
Squats. Workout finishes with final 100m
Run.
**Your Choice for Squats. Pick one
movement and complete the workout…
Back Squat 
Front Squat
Overhead Squat 

Orwell Weightlifting 7:00pm

Clean and Jerk – 6 x 1+1 @ 80-90%

Front Squat – 5 x 1 @ 90%

Thursday 12th August 

WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Up-Downs
MIN 2 – 10 Bird Dogs + Max Quad Hold
MIN 3 – 7/7 Single Arm Ring Row
MIN 4 – :45 Slow Perfect Push-Ups
MIN 5 – :45 Strict Sit-Ups
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – :30 Hollow Bar Hang + Groiners In Time Remaining
MIN 2 – :30 Heels Taps Over DB + Slow Push Up to Pike In Time Remaining
FOR QUALITY OPTIONS
WORKOUT
5 SETS FOR REPS
1:00 – Max DB Renegade Rows
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-

Orwell Strongman/Strongwoman 7:00pm 

Partner ‘Linda’

10-1

Deadlift 

Bench 

Squat Clean 

Friday 13th August 

WARM-UP
AMRAP x 6 MINUTES
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
:30 Machine 
*At 3:00 transition to either 15 Double
Unders or :30 Single Single Double
Attempts.
STRENGTH
Deadlift
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.
Week 7 of 9
WORKOUT
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts 
25 Double Unders
20/15 Cal Bike/Row/Ski 

Saturday 14th August 

WARM-UP
AMRAP x 10 MINUTES
10-9-8-7-6-5-4-3-2-1
Air Squats
Bicycle Crunches
Supine Ring rows
WORKOUT
EMOM 21:00

Min 1: 15 Ab Mat Sit Ups

Min 2: 14 Alt DB Thrusters

Min 3: 1-3 Rope Climbs

*Athlete will press one DB overhead while the
other DB stays in the Front Rack. They will
then switch to the other arm on the next rep.

Orwell Weightlifting 10:30am 

Power Snatch + Snatch – 6 x 1+1 @ 80-85% of Power Snatch 

Power Clean + Clean + Split Jerk – 6 x 1+1+1 @ 80-85% of Power Clean and Jerk 

Sunday 15th August 

WARM-UP
ON A 6:00 RUNNING CLOCK…
1:00 Machine (EZ)
1:00 Machine (Moderate)
Immediately Into…
2 SETS w/ PVC Pipe
5 Walkout w/ Push-Up
10 Alt. Groiners
10 Bootstrappers
10 PVC Pass Throughs
10 Behind the Neck Snatch Grip Shoulder
Presses
POST-WORKOUT STRENGTH
Bench Press
3-5×3 @ Heavy*
*Option for 3-5 Sets of 3 Reps depending on
time and weight. Same weight across all
Sets.
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
3 SETS
ON A 6:00 RUNNING CLOCK…
18 Power Snatch
18 Synchro Push-Ups
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets

*P1 works while P2 Rests. Alt. Every 3
Power Snatch, and Alt. every 200m on the
Row.

POST-WORKOUT STRENGTH
DB Floor Press + Barbell Bicep Curl 
3 Sets of 12+12