ORWELL FITNESS WOD PROGRAMME 11-01-2021

Monday 11th January

WARM-UP

20 Singles
10 Right Leg
10 Left Leg
20 Alternating Legs
10 Left/Right Hop
10 Forward/Back Hop
:20 Single + Single + High Jump 10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*

Into…

2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row

STRENGTH

E2MOM x 14 MINUTES

5 TNG Deadlifts Immediately into…
:30 Max Double Unders

*Build from Moderate to Heavy

WORKOUT

3 ROUNDS FOR TIME
6 Deadlifts 100/70kg

12 No Push-Up Renegade Row 15kg/10kg

72 Double Unders

ORWELL GYMNASTICS 

PART A

10-1 

Strict HSPU 

Strict Pull ups or Strict C2B Pull ups 

PART B

100 Push ups *Every time you Break Complete 10 V Ups  

Orwell Weightlifting Session 1

Muscle Snatch + Heaving Snatch Balance + Drop Snatch 3 x 2+2+2  (15-20kg)

Snatch + Hang Snatch 4 x 1+1 RPE 7-8

Bent Over Rows 3 x 8 RPE 8-9

ALT V Ups 3 x 12-15 

Tuesday 12th January

WARM-UP

2:00 Bike

2 ROUNDS
10 Toe Touch Jumping Jacks 10 Banded Pull Aparts
20 Shoulder Taps

Into…

2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups

SKILL

3 SETS
Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

WORKOUT

AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

-Rest 2:00-

AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups

*Chest to Bar optional

Wednesday 13th January

WARM-UP

GENERAL WARM-UP
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

QUICK OHS DRILL
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional 1⁄4 or 1⁄2 OHS (Press Butt and Hips Back…Squat to 1⁄4 or 1⁄2 Depth and Stand Strong)

STRENGTH

3×5
Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

WORKOUT

FOR TIME
20-16-12
Alt. DB Squat Snatch 22.5kg/15kg

Up-Downs Over DB

Orwell Weightlifting Session 2

Clean + Jerk 4 x 1+1 RPE 7-8 

Thruster 3 x 3 RPE 7-8 

Clean Pull 3 x 4 100-110% of C&J

ALT V Ups 3 x 12-15 

Thursday 14th January

WARM-UP

4 ROUNDS
1:00 Bike, Run, Row, Ski*

20 Alt Lunges

10 Plank Rotations

WORKOUT

EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups 15kg/10kg
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional 

OPTIONAL FINISHER

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

Friday 15th January

WARM-UP

2 ROUNDS
10/10 Thoracic Rotations

10 Scap Pull-Ups

10 Alt Groiners

Into…

AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

SKILL

EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

WORKOUT

AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up

6 Push Jerk 60kg/40kg

9 Box Jumps (30/24)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups

COOLDOWN

FOR RECOVERY
5:00 Foam Roll Upper Back

Saturday 16th January

WARM-UP

400m Run
Immediately into…
3 SETS (W/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)

WORKOUT

5 ROUNDS FOR TIME
400m Run

5 Power Clean 50kg/35kg

10 Hang Power Clean 50kg/35kg

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

400m Run

20 Power Clean 50kg/35kg

30 Hang Power Clean 50kg/35kg

*Run is completed together. While P1 works on the barbell P2 holds plank. Switch as needed

Orwell Weightlifting Session 3

Clean + Jerk 4 x 1+2 RPE 7-8 

Snatch + OHS 4 x 1+2 RPE 7 

Snatch Pull 4 x 4 RPE 8 

Sunday 17th January 

WARM-UP

AMRAP x 4 MINUTES

10 Alt. Cossack Squat + 10 Groiners + 10 Up-Downs

Immediately into…

AMRAP x 2 MINUTES
Max Inchworms w/ Push-Up

Immediately into…

AMRAP x 4 MINUTES

10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups

HERO WORKOUT “JAY”
AMRAP x 20 MINUTES

22 Air Squats

12 Toes to Bar

9 Burpees

*Weight Vest Optional

FINISHER

TABATA (8 SETS, :20 ON /:10 OFF)

TABATA 1 – Slam Ball Russian Twists 
TABATA 2 – Weighted Glute Bridge March

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