ORWELL FITNESS WOD PROGRAMME 10-05-2021

Monday 10th May

WARM-UP 

3 Rounds

30 Mountain Climbers 

10/10 Single leg Glute Bridge 

10 Alt Groiners 

10 Empty Bar Deadlifts 

STRENGTH

Deadlift

3×5 @ 85%

WORKOUT

EMOM 12:00 

Min 1 – 6 TNG Deadlifts + 8 Up Downs over the bar 

Min 2 – 10-15 Pull Ups 

ORWELL WEIGHTLIFTING SESSION 1

PRIMER

Muscle snatch + snatch balance + Hang snatch 2×2+2+2

MAIN

Hang snatch + Snatch 8×1+2 RPE8

ACCESSORY

Halting snatch pull 3×3 RPE8-9

Tuesday 11th May

WARM-UP

ON A 6 MINUTE RUNNING CLOCK *
8 Lunges → 6 Step-Ups → 6 Box Jumps

8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups

8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches

SKILL/STRENGTH

6 SETS FOR QUALITY*
1 Paused High Hang Power Clean**
+
1 Paused Above the Knee Hang Power Clean
+
1 Paused Below the Knee Hang Power Clean

*Keep weight Light / Moderate. **Pause for :02 in each position.

WORKOUT

FOR TIME
2-4-6-8-10-12
BB Front Rack Lunge

Hand Release Push-Ups

Box Jumps 

-Rest 2:00-

12-10-8-6-4-2
BB Front Rack Lunge

Hand Release Push-Ups

Box Jumps

Wednesday 12th May

WARM-UP

3 Rounds
100m Run @ Mod Pace

5/5 Thread the needle 

5 Empty Barbell Strict Press

10 Up-Downs

10 Alt Tuck Ups 

STRENGTH

Push Press

3×5 @ 85%

WORKOUT

FOR TIME*
50 Shoulder to Overhead 

75 Knees to Elbow

2000m Run

*Partition reps as needed and complete in any order. **Example Suggested Breakdown…

5 ROUNDS 10 S2OH 15 K2E 400m Run

ORWELL WEIGHTLIFTING SESSION 2

PRIMER

Muscle clean + Front squat + Push press 2×2+2+2. Empty bar

MAIN

Clean & Jerk. 8×2+1 RPE8

ACCESSORY

Front squat. 4×3 RPE8-9

Thursday 13th May

WARM-UP

AMRAP x 5 MINUTES
:30 Machine 

10 Bootstrappers 

20 Mountain Climbers

6/6 Groiners 

STRENGTH

Back Squat

3×5 @ 85%

WORKOUT

EVERY 2:30 x 6 SETS
10 Back Squats 

250/200m Row/Ski/Bike 

Friday 14th May

WARM-UP

AMRAP x 6 MINUTES
5 Up Downs*

20 High Jump Single Unders

10 Clean Deadlifts

10 Elbow Lifts + 10 Sec Hold 

*At the halfway mark switch the Up Downs to Burpees.

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex:

1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean

*Pause for :02 Above the Knee

BENCHMARK WORKOUT “SHAKE AND BAKE”

AMRAP x 14 MINUTES
3 Hang Power Clean 

9 Burpee Over Bar

27 Double Unders

Saturday 15th May

WARM-UP

3 ROUNDS
:45 Machine
10 KB Sumo Deadlifts*
:30 Quad Hold 
10 Alt. SLOW Plank Shoulder taps 

*2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings

WORKOUT

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 25 MINUTES*

40/30 Cal Bike/Row/Ski 

40 Sit-Ups

40 KB Swings 

*While completing Calories, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.

ORWELL WEIGHTLIFTING SESSION 3

MAIN

Snatch lift off(AK) + Snatch 6×2+1 RPE 8

Clean & Jerk (Every 90 secs) 6×1 RPE 8-8.5

Sunday 16th May 

WARM-UP

2 ROUNDS

5 Push-Up to Down Dog

10 BW Good Mornings

5 Lunge-Lunge-Squat

Into …

3 ROUNDS

6/6 Box Step-Ups

10 Single DB Strict Press + :20 Overhead Hold

10 Alt. Single Arm Haulers

STRENGTH

3 SETS
10/10 Front Foot Elevated DB Goblet Split Squat
15 Single DB Front Raises
15 Single DB Curls

-1:30 Rest b/t Sets-

WORKOUT

4 SETS
20 Box Jump Overs 

15 DB Push Press

100m DB Suitcase Carry

-Rest 1:30 b/t Sets-