ORWELL FITNESS WOD PROGRAMME 10-01-2022

Monday 10th January

STRENGTH Week 2 of 9

10-8-6-10-8-6* Push Press

*Build up to a Moderate weight
WORKOUT

AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster*

14 Box Jump Overs

7 Right Single Arm DB Cluster

42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster

ORWELL WEIGHTLIFTING SESSION 1

Snatch + Snatch balance 10EMOM x 1+1 70-75%

Snatch pull 4×5 RPE7

Tuesday 11th January

STRENGTH Week 2 of 9

10-8-6-10-8-6* Power Clean

*Build up to a Moderate weight

WORKOUT

2 SETS
ON A 7:00 RUNNING CLOCK…
200m KB or DB Farmer Carry*
With time remaining complete AMRAP…

5 Power Cleans

10 Pull-Ups

15 Sit-Ups

-Rest 3:00 b/t Sets-

*KB weight should only cause one break during Farmer Carry.

Wednesday 12th January

WORKOUT

4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50′ Slow Bear Crawl
50′ Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*

-Rest 1:00 b/t Sets-

*Complete all :30 on one side. Switch sides after each full round

ORWELL WEIGHTLIFTING SESSION 2

Clean + Hang clean + Split jerk + Hang clean + Split jerk 6×1 RPE7-8

Front squat 5×4 RPE7-8

Thursday 13th January

STRENGTH Week 2 of 9

10-8-6-10-8-6* Deadlift

*Build up to a Moderate weight.

NCFIT BENCHMARK WORKOUT “QUANTUM LEAP”
10 Deadlifts 

10 Jumping Lunges

15/12 Cal Machine

20 Deadlifts

20 Jumping Lunges

25/20 Cal Machine

40 Deadlifts 

40 Jumping Lunges

50/40 Cal Machine

Friday 14th January

STRENGTH Week 2 of 9

10-8-6-10-8-6* Back Squat

*Build up to a Moderate weight. (Score is Weight)

WORKOUT

5 ROUNDS FOR TIME
6 Back Squats

200m Run

Saturday 15th January

STRENGTH

ON A 10:00 RUNNING CLOCK… Perform 4 Sets of Complex:

2 Snatch Deadlifts
+
3 Hang Snatches

*Set 1 – Moderate-Light

Set 2 – Moderate 

Set 3&4 – Moderate+

**After each set complete 5-7 Kip Swings.

NCFIT BENCHMARK WORKOUT “BOILING POINT”
AMRAP x 25 MINUTES
15/12 Cal Machine

12 Toes to Bar

9 Hang Power Snatches

12 Toes to Bar

15/12 Cal Machine

-Rest 1:00 after a Full Round-

ORWELL WEIGHTLIFTING SESSION 3

Snatch pull + Snatch 10EMOM x 1+2 RPE7

Clean &Jerk 5×2+2 Every 90 seconds RPE7

Sunday 16th January 

PARTNER WORKOUT .
AMRAP x 20 MINUTES*

12/10 Cal Machine

15 DB Floor Press 

*P1 completes a full round while P2 completes as many Burpee Box Jumps as possible. Once P1 is done with a full round they will switch.