ORWELL FITNESS WOD PROGRAMME 12-04-2021

Monday 12th April

WARM-UP

AMRAP x 3 MINUTES
30 Crossbody Mountain Climbers

8 Air Squats 

10 Bent Over Rows

-Rest :30-

AMRAP x 3 MINUTES

5 Up-Downs
6 Air Squats
5/5 Elbow Punches 

STRENGTH

Front Squat (Taken from the floor)
3×5 @ Light Weight 

2×5 @ Light-Moderate Weight 

WORKOUT

AMRAP x 2 MINUTES
2 Up-Downs Over Bar

4 Front Squats

2 Push Ups

-Rest 1:00-

AMRAP x 3 MINUTES

3 Up-Downs Over Bar

6 Front Squats

3 Push Ups 

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs Over Bar

8 Front Squats

4 Push Ups 

-Rest 1:00-

AMRAP x 3 MINUTES

3 Up-Downs Over Bar

6 Front Squats

3 Push Ups

-Rest 1:00-

AMRAP x 2 MINUTES

2 Up-Downs Over Bar

4 Front Squats

2 Push Ups 

Orwell Weightlifting 8:00pm 

Hip Power Snatch + OHS 3 x 3 + 3 (Light Weight) 

EMOM10 3 Hang Power Snatch + 1 OHS (RPE 7)

Floating Snatch Deadlift 4 x 5 (RPE 7)

Orwell Gymnastics 6:00pm 

Core conditioning set – complete 4 rounds of the following (keeping rest to a minimum between sets):
A1. Hollow hold (tuck or straight legs) [45-35-25-15 seconds]

A2. Back arch hold [15-25-35-45 seconds]

B. Straight arm strength (planche basics) – complete 3 rounds of the following at your own pace:

B1. Front Support hold (30-60 seconds)

B2. Weighted wall PPT (5-10 reps)

B3. One arm plank hold (15-30 seconds)

B4. Straight arm weighted hollow hold to overhead sit-ups (5-10 reps)

B5. Planche lean hold (15-30 seconds)

Finisher – complete 5 rounds of the following isometric holds (keeping rest to a minimum between sets):

C1. Ring row hold (feet elevated or on ground) [5-10-15-20-25 seconds]

C2. Weighted hanging tuck-sit hold [25-20-15-10-5 seconds]

Tuesday 13th April

WARM-UP

EMOM x 6 MINUTES
MIN 1- :25 Machine + Max Slow Tuck-Ups
MIN 2- :25 Machine + Max Scap Push-Ups
Min 3-  Quad Heel Taps 

STRENGTH

4 SETS FOR QUALITY
:30 Straight Arm Plank Hold 

-Rest :30-
:30 Scapula Pull Ups or Active Hang 

-Rest :30-

:30 Strict Knee Raises or Hollow Hold 

-Rest :30-

WORKOUT

FOR TIME
50/40 Cal Bike or 60/48 on Ski and Row

25 DB Renegade Rows

100 Tuck-Ups

25 DB Renegade Rows

50/40 Cal Bike or 60/48 on Ski and Row 

Wednesday 14th April

WARM-UP

EMOM x 8 Minutes
MIN 1 – :40 Single Unders
MIN 2 – 10/10 BW Split Stance RDL 
MIN 3 – 10 Lunge + Lunge + Air Squat
MIN 4 – 8 Alt. Groiners + Max Bootstraps

STRENGTH

Deadlift*
3×5 @ Light Weight 

2×5 @ Light-Moderate 

BENCHMARK WORKOUT “THE INFERNO”
FOR TIME
100 Double Unders

35 Air Squats

30 Deadlifts

75 Double Unders

35 Air Squats

20 Deadlifts

50 Double Unders

35 Air Squats

10 Deadlifts

*Barbell weight to increase each set*

Orwell Weightlifting 7:00pm

Jerk Balance 3 x 4 Empty Bar

EMOM10 2 Clean & jerk (RPE 7) 

Straight Arm Clean Pulls 4 x 5 (RPE 8) 

Thursday 15th April

WARM-UP

AMRAP x 8 MINUTES
6/6 Around the worlds 

9 Inchworm + Push-Up

12 Single DB Curl to Press

15 Single DB Good Mornings

STRENGTH

Push Press*(Taken from the floor)

3×5 @ Light Weight 

2×5 @ Light-Moderate 

*Complete 8/8 KB/DB Upright Row after Each Set

WORKOUT

AMRAP x 15 MINUTES*
10 Hand Release Push-Ups

15 Slam Balls 

20 Russian KB Swings 

*Every 1:30 including 0:00 complete 5 Push Press 

Friday 16th April

WARM-UP

3 ROUNDS
1:00 Machine

5 Push Up to Pike 

5/5 Elbow Punches 

5 Front Squat 

5 Strict Press 

STRENGTH

EMOM 10:00 

Min 1: 5-10 Strict Pull Ups or Ring Rows 

Min 2: 6-10 Barbell Roll Outs 

BENCHMARK WORKOUT “PAINKILLER”
5 SETS
ON A 2:00 RUNNING CLOCK…

8 Thrusters 

8 Toes to Bar

Max Cal Machine in remaining time 

-Rest 1:00 b/t Sets

Saturday 17th April

WARM-UP

3 ROUNDS
:45 Machine

10 Alt. Quad Heel Taps

8/8 Lateral Box Step-Up

5 Jumping Air Squats

STRENGTH

3 SETS
1:00 EZ Machine
:30/:30 DB Goblet Curtsey Squat
:30/:30 DB Filly Hold*

*Hold one DB in the Front Rack and one DB OH. At :45 switch sides.

-No Rest b/t Sets-

WORKOUT

EMOM x 24 MINUTES
MIN 1 & 2 – Cal Bike*/Ski/Row
MIN 3 & 4 – 10 DB Goblet Step-Ups + Max Box Jumps

*R1 & R2 – 25/20 Cals R3 & R4 – 27/22 Cals R5 & R6 – 30/25 Cals

Orwell Weightlifting 09:30am 

Snatch Complex 1 Set every 90 seconds x 8 

1 Snatch Deadlift 

1 Hang Snatch 

1 BK Snatch 

1 Snatch 

Back Squat 4 x 5 (RPE 7) 

Sunday 18th April 

WARM-UP

2 ROUNDS
5/5 Moose Antlers
:15 Plank Hold + :15 Scapula Push Ups 
:30 Front Rack Lifts/Hold
:30 Up Downs + :30 Down Ups

Immediately into …
2 ROUNDS
100m Run + 5 Deadlifts + 5 Strict Press 

STRENGTH

EMOM x 10 MINUTES*

2 Hang Power Clean + 1 Shoulder To Overhead

*Increase Weight Every Other Rnd.

WORKOUT

PARTNER WORKOUT IN TEAMS OF 2…
AMRAP x 14 MINUTES*

200m Run

10 Pull-Ups/Ring Rows 

5 Hang Clean to OH 

*P1 completes a 200m Run. P2 AMRAPs 10 Pull-Ups + 5 Hang Clean to OH. When P1 returns P2 goes out on the 200m Run. When P2 returns they pick up where they left off.

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