ORWELL FITNESS WOD PROGRAMME 14-06-2021

Monday 14th June

WARM-UP

200m Run Into…

2 ROUNDS
10 BW Good Mornings

10 Hollow Rocks / : 15 Hollow Hold 

:10 Bar Hang

Into…

2 ROUNDS
8 BB Deadlift 

8 BB Bent Over Row

8 Scap Pull-Ups

SKILL

EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**

*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight

BENCHMARK WORKOUT “RIPCORD”
4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift

400m Run

Orwell Gymnastics 6:00pm

Skill/Strength 

Kipping HSPU practice/ strict HSPU practice 

5 working sets 8-10 Reps 

Circuit x 5 

10 second ring support hold 

10 Knee tucks 

10 Ring Rows 

10 Deficit push ups 

30 sec hollow hold 

Orwell Weightlifting 8:00pm

Snatch + snatch balance 5×1+1  RPE8

Muscle snatch 5×2 RPE8

 

Tuesday 15th June 

WARM-UP

AMRAP x 8 MINUTES

1:00 Machine 

5 Walkout + Push-Up

10 Step Overs

5 Up Downs 

20 Shoulders Taps

WORKOUT

AMRAP x 25 MINUTES

25/20 Cal Bike/Row/Ski

25 Hand Release Push-Ups

25 Box Jump Overs 

FINISHER

3 SETS FOR QUALITY

10/10 Plate Russian Twist 

10/10 Plate Around the World

Wednesday 16th June 

WARM-UP

On a 6:00 Running Clock…

20 Alt Groiners

18 Alt Plank Shoulder Taps

16 Alt Cossack Squats

14 Air Squats

12 Hollow Rocks

10 Jumping Squats

Machine in Remaining Time…

STRENGTH

Back Squat*

5×3

*Superset each Set with 10 Perfect Hollow Rocks

WORKOUT

FOR TIME*
20-15-10-15-20
Hang Power Clean

Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

Orwell Weightlifting 7:00pm

Clean deadlift +clean +split jerk 5×1+1+1 RPE8

Back squat 5×3 RPE8

Thursday 17th June 

WARM-UP
5:00 AMRAP 

10 Pike Toe Touches 

10 Alt Reverse Lunge 

10 Single DB Bent Over Row 

10 Single DB Strict Press 

10 DB Flutter Kicks 

WORKOUT

EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*

MIN 2 – 8/8 Reverse DB Lunges 

MIN 3 – :50 Static Hold w/ Weight**

MIN 4 – :50 Static Hold Body Only***

*Strict Gymnastic Pull Options:

Wide or Narrow Grip / Mixed Grip / Rope or Ring Pull-Up / Chin-Up

**Static Hold w/ Weight Options:

Farmer Hold / Front Rack Hold / Mixed/Filly Hold / Floor Press Hold

**Static Hold Body Only Options:

Tuck Hold / Side Plank / Glute Bridge / Pike or HS Hold

Orwell Strongman/Strongwoman 7:00pm

18:00 AMRAP 

10 Synchro KB Deadlifts 

100m Synchro Farmers Carry

20 Weighted Box Step Overs (IGYG)

:45 Synchro Wall Sit 

Friday 18th June 

WARM-UP

2 ROUNDS
1:00 Machine 
50 Single Unders
5-10 Barbell Strict Press w/ :01 Pause OH

Into…

2 ROUNDS
12 Alt Elbow Punches

10 Up-Downs

8 Barbell Push Press

6 BW Split Squats each side 

STRENGTH

ON A 10:30 RUNNING CLOCK… Build to a Heavy Complex of:

1 Push Jerk +
1 Split Jerk

WORKOUT

FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row/Ski/Bike 
10-10-10-10
Push Jerk 

*Alt. Cal Option: 30-24-15-8

Saturday 19th June 

WARM-UP

ON A 10:00 RUNNING CLOCK 2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks

Immediately Into…

AMRAP in Time Remaining of

10 Alt. Groiners
10 Up-Downs
10 Hollow Rocks

WORKOUT

ON A 18:00 RUNNING CLOCK… 100 Burpees*

Immediately Into…

AMRAP in Remaining Time of:

18 Russian KB Swing

9 Toes to Bar

*8:00 Cap on Burpees

Orwell Weightlifting 10:30am

Snatch + Hang snatch 5×1+1 RPE8

Clean + Front squat + Split jerk 5×1+1+1 RPE8

Sunday 20th June 

WARM-UP

400m Group Jog

Immediately Into…
2 SETS
10 Slow Tempo Squats 

8 Kang Squats 

10 Elbow Punches

Immediately Into…
2 SETS
5 Clean Deadlifts

10 Hang Muscle Cleans

5 Front Squat 

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK… Build to Your Workout Weights

WORKOUT

PARTNER WORKOUT OPTION IN TEAMS OF 2…
FOR TIME
200m Run

40 Squat Cleans

400m Run

30 Squat Cleans

800m Run

20 Squat Cleans

400m Run

10 Squat Cleans

200m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

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