ORWELL FITNESS WOD PROGRAMME 11-10-2021

Monday 11th October 

WARM-UP

4 ROUNDS
(:15 each)
— Star Jumps

— Groiners*

— Alt. V-Ups

— Air Squats**

*Rounds 3 and 4 switch to Jumping Groiners

**Rounds 3 and 4 switch to Jumping Squats

STRENGTH

ON A 10:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean and Jerk

NCFIT BENCHMARK WORKOUT “THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Orwell Weightlifting 8:00pm 

Hang Snatch + Floating Snatch + Snatch 

7 x 1+1+1 @ 70-75%

Romanian Deadlift 

5 x 4 @ RPE 7 

Tuesday 12th October 

WARM-UP

2 ROUNDS
30 Single Skips 
10 Step Back Lunges
5 Push-Up + Shoulder Tap

2 ROUNDS
30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Pike Shoulder Taps

SKILL

EMOM x 12 MINUTES
MIN 1 – :45 Practice Skill Option*

MIN 2 – :45 Machine Easy-Moderate Pace 

*Option 1: Pistol Squat

*Option 2: Double Unders

*Option 3: Handstand Hold 

WORKOUT

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up

*30 Double Unders after each full round

**Alt. Pistols Optional

Wednesday 13th October 

WARM-UP

EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

NCFIT BENCHMARK WORKOUT “ELLEN”
3 ROUNDS FOR TIME

20 Burpees

21 Alt. DB Snatch

12 DBL DB Thrusters

FINISHER

FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

Orwell Weightlifting 7:00pm 

Halting Clean Deadlift + Halting Clean + Split Jerk

7 x 1+1+1 @ 70-75 % 

Front Squat 

5 x 4 @ 70-75% 

Thursday 14th October 

WARM-UP

3 SETS

:30 Moderate Machine

14 Hollow Rocks/ :15 Hollow Hold 

7/7 Single Arm Ring Row

10 Samson Lunges

SKILL

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY
5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

WORKOUT

AMRAP x 8 MINUTES

500/400m Row/Ski/Bike
15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row/Ski/Bike 
20 KB Alt. Goblet Lunges* 

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row/Ski/Bike
15 Ring Rows

*L+R = 1 Rep  

 

Friday 15th October 

WARM-UP

AMRAP x 8 MINUTES
6 Scap Push ups + 6 S.Taps / 6 Push Up to pike / 6 BB Strict Press 

8 KB Deadlift / 8 Russian Kettlebell Swings / 8 American KB Swings 

10 Air Squats / 10 Lunges / 10 Box Step Ups

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 7-Rep Push Press

WORKOUT

5 ROUNDS FOR TIME
15 Push Press

12 Kettlebell Swings

9 Box Jumps 

Saturday 16th October 

WARM-UP

3 Sets 

:15 Mountain Climbers 

:15 Air Squats 

:15 Up Downs 

:15 High Knees 

:15 Rest 

Immediately Into…
3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)

WORKOUT

FOR TIME

1 Mile Run

Immediately Into…
50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups 

Immediately Into… 1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

Orwell Weightlifting 10:30am 

Halting Snatch + Snatch Balance (pause in the overhead position)

7 x 1+1 @ 65-75%

Clean + Front Squat + Split Jerk 

6 x 1+2+1 @ 65-75%

Sunday 17th October 

WARM-UP

AMRAP x 5 MINUTES

:45 Machine 
5 Walkouts  
5 Tall Jumps 

STRENGTH

EVERY 2:00 x 5 SETS

2 Deadlift
+
2 Hang Power Cleans

*Start Moderate, build to Heavy.

WORKOUT

5 SETS ON A 3:00 RUNNING CLOCK…

35/28 Cal Bike* or Row/Ski 

Max Hang Power Clean in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike/Row/Ski

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