ORWELL FITNESS WOD PROGRAMME 15-02-2021

Monday 15th Feb

WARM-UP

3 ROUNDS
10 Scap Pull-Ups

5 Ring Rows

10 Alt. Cossack Squats

5 Single DB Strict Press

EXTENDED WARM-UP
2 SETS FOR QUALITY
1:00 Handstand Hold*

8/8 Tempo (2020) Box Step-Downs (24/20)

1:00 Weighted DB Squat Hold

1:00 Bike (EZ)

-Rest as needed b/t Sets- 

WORKOUT

FOR TIME -22 min Cap-
40/30 Cal machine

40 Single DB Alt. Step-Ups 22.5kg/15kg

20 Handstand Push-Ups 40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Machine

*DB Can be held in any way above the waist.

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

ORWELL WEIGHTLIFTING SESSION 1 

Straight arm snatch pull + Muscle Snatch + H Snatch Balance 3 x 2+2+2 (Light weight) 

Hang Snatch + Floating Snatch 4 x 2+1 RPE 8 

A1. Good Mornings 3 x 6 (By Feel) 

A2. Dead bugs 3 x 16-20 

 

Tuesday 16th Feb

WARM-UP

2:00 Row

Into…
1 ROUND
20 Single Unders

10 PVC Pass Throughs

10 Jumping Squats

Into…
1 ROUND
15 High Jump Single Unders

8 Snatch Push Jerk

7 PVC Overhead Squat

STRENGTH

3 SETS ON A 12:00 RUNNING CLOCK…
1 Snatch Deadlift
+

1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets- *Weight stays Light for all 3 Sets

WORKOUT

4 SETS
ON A 4:00 RUNNING CLOCK…

500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ 30kg/20kg

SET 2 – 12 Reps @ 35kg/25kg

SET 3 – 9 Reps @ 42.5kg/30kg

SET 4 – 6 Reps @ 50kg/30kg

Wednesday 17th Feb

WARM-UP

3 ROUNDS
10 Bootstrappers
5 Tempo Air Squats (33X1)

10 Scap Push-Ups

5 Step-Ups

Into…

3 SETS (SINGLE DB FOR EACH MOVEMENT)
5/5 DB Deadlift

5/5 Tempo DB Front Squats (31X1)

5/5 Tempo DB Bent Over Row (31X1)

5 Box Jumps*

WORKOUT

5 SETS FOR MAX REPS
1:00 DB Front Squats 
1:00 Box Jumps
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Holds
1:00 Rest

ORWELL WEIGHTLIFTING SESSION 2 

Muscle Clean + Clean + Push Press 3 x 2+2+2 Light Weight 

Hang Clean + C&J 4 x 2+1  (RPE 8)

Power Clean + Push Press 4 x 1 + 3 (RPE 8) 

ALT V Ups 3 x 20 

Thursday 18th Feb

WARM-UP

AMRAP x 5 MINUTES
20 Jumping Jacks

10 Scap Pull-Ups

10 Tuck-Ups or V-Ups

SKILL

EMOM x 10 MINUTES
MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*
MIN 2 – :45 Shuttle Run (EZ)

*Drop between TTB + Hang

WORKOUT

4 ROUNDS FOR TIME -16 min cap- 
15 Toes to Bar

15 Deadlifts 70kg/55kg

400m Run

Friday 19th Feb

WARM-UP

2 SETS
10/10 Banded Monster Walks

10/10 Single Leg RDL (unweighted)

10 Scap Push-Ups

Into…

2 SETS
10 Cossack Squats

10 Bicep Hammer Curls

10 Inch Worms + Push-Up

Into…

2 SETS
10 Wall Ball Front Squats

10 Wall Ball Strict Press

10 DB Romanian Deadlift

Into…

1 SET
10 Wall Balls

10 Double DB Russian Swings

10 Push-Ups

WORKOUT

AMRAP x 15 MINUTES 5-10-15-20…and so on

Wall Balls 

DB Hang Muscle Cleans 15kg/10kg

Hand Release Push-Ups

FINISHER

3 SETS FOR QUALITY
8 DB Zottman Curls
Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

Saturday 20th Feb

WARM-UP

FOR QUALITY (5:00 Cap)

10 Scap Push-Ups
10 Push-Up to Pike
:30 Pike Hold

10 Up-Downs (EZ)
:30 Plank Hold
10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

STRENGTH

3 SETS FOR QUALITY
6/6 DB Windmills

:30/:30 Single Arm DB OH Walk

-Rest as needed b/t Sets-

WORKOUT

AMRAP x 7 MINUTES*
12 Push Press 50kg/35kg

12 Sit-Ups

-Rest 2:00-

AMRAP x 7 MINUTES*

12 Push Press

12 Sit-Ups

*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go

ORWELL WEIGHTLIFTING SESSION 3 

2 Snatch EMOM 8 (RPE 8) 

Clean + Front Squat + jerk 4 x 1+1+1 (RPE 8) 

Snatch Pull 5 x 3 (RPE 8) 

Dead Bugs 3 x 20 

Sunday 21st Feb 

WARM-UP

AMRAP x 5 MINUTES
10 Scap Pull-Ups
3 Tempo Strict Pull-Ups (3111)

5 Empty Barbell Kang Squats

5 Tempo Back Squats (30X1)

WORKOUT

10 ROUNDS FOR TIME – 25 min cap- 
6 Back Squats 50kg/35kg

8 Chest to Bar Pull-Ups

12/10 Cal Bike

(Score is Time)

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
20 ROUNDS FOR TIME*

6 Back Squats 

8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.