ORWELL FITNESS WOD PROGRAMME 15-03-2021

Monday 15th March

WARM-UP

2 ROUNDS
1:00 Row
5 Bootstrappers

10 Slam Ball Deadlift

10 Slam Ball Press

Into…

1 ROUND
1:00 Row
10 Groiners
10 Slam Balls
10 Elbow Punches

STRENGTH

E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*

*Start light-moderate and build to heavy.

WORKOUT

AMRAP x 15 MINUTES 250/200m Row
12 Ground to Overhead 55kg 35kg

250/200m Row

12 Slam Balls 15kg 10kg

ORWELL WEIGHTLIFTING SESSION 1 

Clean + Front Squat + Split Jerk 5 x 2+2+2 (RPE 6) 

Snatch + Snatch Balance + OHS 5 x 1+2+2 (RPE 6) 

Muscle Snatch 5 x 3 (RPE 6) 

Flutter Kicks 3 x 60 Sec Max reps (60 Sec Rest Btw Sets) 

Tuesday 16th March

WARM-UP

3 ROUNDS
30 Mountain Climbers

10 Cossack Squats

5 Kang Squats

5/5 Single Leg DB RDL

STRENGTH

3-3-3-3
Back Squats*

 
*Building from Moderate-Heavy to Heavy

 

BENCHMARK WORKOUT “SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat 15kg 10kg

30 Up-Downs

-Hard Cap 8:00-

Wednesday 17th March

WARM-UP

3 SETS
5 Inch Worms + Push-Up
10 Scap Push-Ups
10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts

SKILL

EMOM x 12 MINUTES
MIN 1 – :40 Gymnastic Pull*

MIN 2 – :40 Double Under Practice

MIN 3 – :40 Hollow Body Flutter Kicks

*Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up

BENCHMARK WORKOUT “END OF THE RAINBOW” 
800m Run

Immediately Into…

5 ROUNDS
36 Double Unders
18 Russian KB Swing 24kg 16kg
6-9 Reps Gymnastic Pull (your Choice)*

Immediately Into… 800m Run

*Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up

ORWELL WEIGHTLIFTING SESSION 2 

Muscle Snatch + High Hang Snatch + Snatch Balance 5 x 2+2+2 (RPE 6) 

High Hang Clean + Clean + Split Jerk 5 x 2+1+2 (RPE 6) 

Snatch pull 5 x 3 (RPE 8)

Russian Twist 3 x 30 reps 

Thursday 18th March

WARM-UP

EMOM x 6 MINUTES
MIN 1 – Rowling*
MIN 2 – :45 Perfect Stretch**

*Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats

**Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs

WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead 
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort

COOLDOWN

FLOW STRETCHING
2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward 

Friday 19th March

WARM-UP

400m Run Immediately Into…

3 SETS
10 Jumping Air Squats w/ :01 pause in the bottom
8 Upright Rows
6 Barbell Good Mornings
4 Strict Press (Behind the neck if mobility allows)

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex…

1 Clean Deadlift + 1 Hang Power Clean + 2 Push or Split Jerk

HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts 70kg 55kg

9 Hang Power Cleans

6 Push Jerks

PARTNER WORKOUT OPTION IN TEAMS OF 2…
“PARTNER DT”
10 ROUNDS FOR TIME*

12 Deadlifts 70kg 55kg

9 Hang Power Cleans

6 Push Jerks

*P1 works while P2 rests. Partners alternate rounds.

Saturday 20th March

OPEN 21.2

To be announced

ORWELL WEIGHTLIFTING SESSION 3

Snatch + Snatch Balance 5 x 2+2 (RPE 6) 

Clean + Jerk 10 x 2 (1 set every 90 seconds RPE 6) 

Clean Pull 5 x 3 (RPE 8) 

Barbell Split Squats 3 x 10 Each leg (Light Weight) 

Sunday 21st March 

WARM-UP

AMRAP x 4 MINUTES
10 Banded Bent Over Rows*

10 Box Step-Ups

10 Hollow Rocks

*Performed by standing on a band and using only the band to row in a bent over position.

Immediately Into…

AMRAP x 4 MINUTES
10 DB Seesaw Rows (Light)

10 Tuck Jumps

10 Tuck-Ups

STRENGTH

3 SETS FOR QUALITY
5 Strict TTB
10/10 Tempo DB Bulgarian Split Squats (3031)

WORKOUT

ON A 8:00 RUNNING CLOCK…*

30 Renegade Rows 15kg 10kg

20 Box Jumps

Max DB Suitcase Lunges In Time Remaining

*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.

 -Rest 2:00-

ON A 8:00 RUNNING CLOCK…

50 DB Suitcase Lunges
20 Box Jumps 
Max DB Renegade Row In Time Remaining

*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.