ORWELL FITNESS WOD PROGRAMME 15-11-2021

Monday 15th November 

WARM-UP

With an empty barbell…

30 Barbell Hops

10 Alt. Groiners

10 Strict Press

30 Mountain Climbers

10 Alt. Groiners

10 Glute Bridge-Ups

30 Alt. Lunges (no barbell)

10 Pike to Push-Up

:10 OH Active Barbell Hold

*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.

STRENGTH

4 SETS

6/6 Back Rack Reverse Lunges

Movement 2 = Your Choice*

*Options for Movement 2…

5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold

WORKOUT

AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges

10 Strict Handstand Push-Ups

10 Strict Pull-Ups or Ring Rows

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Orwell Weightlifting 8:00pm 

Snatch + Hang Snatch + Hip Snatch 

7 x 1+1+1 @60-70%

Muscle Snatch 

4 x 5 @ RPE 6-7 

Tuesday 16th November 

WARM-UP

EMOM x 8 MINUTES
MIN 1 – 100m Jog @ MOD PACE

MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs

MIN 3 – 12 KB Deadlifts + Max Bootstraps

MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold

EXTENDED WARM-UP

EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice

WORKOUT

FOR TIME

400m Run

Immediately Into…
10-20-30-40-50
Russian KB Swings

Double Unders*

Immediately Into… 400m Run

*Unbroken DU Optional

Wednesday 17th November 

WARM-UP

2 Rounds
1:00 Row (ez)

10 Groiners

10 Bootstrappers

10 Elbow Punches

Into…
2 Rounds
:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

STRENGTH

3×5
Tempo Front Squat (32X1)

*Weight stays Moderate across all sets. 

NCFIT BENCHMARK WORKOUT “OPEN 19.1”

AMRAP x 15 MINUTES

19 Wall Balls 

19 Cal Row

Orwell Weightlifting 7:00pm 

Slow Clean + Hang Clean + Split Jerk 

6 x 1+1+1 @ 60-70%

Back Squats 

4 x 6 @ 60-70%

Thursday 18th November 

WARM-UP

2:00 Machine, Increase effort every 30 seconds 

2 ROUNDS
6/6 Shoulder Taps 

6 Push Up to Pike 

6 Frog Jumps (Pause in Plank)

2 ROUNDS
4 DB Swing + 4 DB Clean + 4 DB Push Press (R)*
4 DB Swing + 4 DB Clean + 4 DB Push Press (L)
6 Up-Downs

*Perform all DB/KB reps on one arm before moving to the other arm

SKILL

ON A 12:00 RUNNING CLOCK… Practice Strict RMU

*Strict RMU Options…

Strict RMU Transition

Negative Strict RMU

WORKOUT

1. EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups

MIN 2 – 10/8 Cal Bike

-Rest 3:00 b/t Part 1 & 2-

2. EMOM x 6 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 12/10 Max Cal Bike

RMU Option 1: Strict Pull-Ups RMU Option 2: Burpee Pull-Ups

Orwell Strongman/Strongwoman 7:00pm 

Part A 

Back Squat – 5 x 3*

Start Moderate and build to heavy 

Part B – In a pair 

P1 –

1 Length DBL KB Front Rack Walking Lunge 

1 Length DBL KB Farmer Carry 

2 Lengths D-Ball Carry 

P2- 

Friday 19th November 

WARM-UP

Min 1 – :40 Lunge + Lunge + Squat
Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press
Min 3 – :40 Shoulder Taps

Into…
EMOM x 6 MINUTES
Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps

Min 3 – :40 Slow Deadbugs

WORKOUT

FOR TIME*
50 Box Jump Overs

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls
**SB Weighted Optional

Saturday 20th November 

WARM-UP

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

*At 2:30, upgrade to the following AMRAP:

5 Hang Power Cleans
5 Knee Push Ups
5 Jumping Squats

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Mod-Heavy Complex:

2 Power Cleans + 1 Hang Clean*
*Option for Hang Power or Hang Squat 

HERO WORKOUT
“THE CHIEF”
5 SETS*
AMRAP x 3 MINUTES

3 Power Cleans 

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Start the AMRAP over for each set 

Orwell Weightlifting 10:30am 

Halting Clean + Split Jerk 

5 x 2+2 @ RPE 6/7

Hang Snatch + Snatch 

5 x 2+2 @ RPE 6/7 

Sunday 21st November 

WARM-UP

3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)
5 I.Y.T.’s

10 Tuck-Ups or V-Ups (Feet may not touch the floor)

20 Mountain Climbers*

* L + R = 1 Rep

WORKOUT

10 ROUNDS FOR TIME

8 DB Push Press

8 Toes to Bar

200m Run