ORWELL FITNESS WOD PROGRAMME 16-08-2021

Monday 16th August 

WARM-UP
AMRAP x 10 MINUTES
100m Run
10 Box Step Overs
10 Scap Pull-Ups
8 DB Deadlift
8 Tuck-Ups

WORKOUT
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs
20 Toes to Bar
800m Run
20 Toes to Bar

Orwell Weightlifting 8:00pm

Clean and Jerk 

2 x 2 @ 75-80%

7 x 1 @ 85-100%+

Clean Pulls – 5 x 2 @ 100-105%

Tuesday 17th August 

WARM-UP
1:00 Machine (EZ-Mod)
3:00 Machine (:20 Hard / :10 Light)
1:00 Machine (EZ-Mod)
Into…
3 ROUNDS
6/6 DB Arnold Press
30 Mountain Climbers*
10 Hollow Rocks / :15 Hollow Hold 
*Perform 8 Frog Jumps in the 2nd Round,
Perform 8 Up-Downs in the 3rd Round.

STRENGTH
Strict Press
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today
Week 8 of 9

WORKOUT
4 SETS
ON A 2:30 RUNNING CLOCK…
12 Up-Downs
8 Push Jerks
Max Cal Machine in Time Remaining…
-Rest 1:00 b/t Sets-

Wednesday 18th August 

WARM-UP
4 Sets (10:00 CAP)
50 Single Skips 
12 Step-Ups*
10 Scap Push-Ups
8 Slow Perfect Push-Ups
6 Slow Dead Bugs
*Sets 3/4 Step-Ups turn to Box Jumps
WORKOUT
AMRAP x 20 MINUTES
5 Box Jumps 
10 Hand Release Push-Ups
15 Sit-Ups

FINISHER
FOR TIME
100 DB Heel Taps + 100 DB Slides (broken up however you choose)

Orwell Weightlifting 7:00pm

Snatch 

1 x 3 @ 60-70%

2 x 2 @ 75-85%

5 x 1 @ 85-100%+

Front Squat 

1 x 1 MAX 

Thursday 19th August 

WARM-UP
AMRAP x 6 MINUTES
10 Dead Bugs
10 PVC Pass Through + Lunge
10 PVC Good Morning 
5 PVC Slow OHS 
5 Empty Bar Slow Deadlift 

STRENGTH
Deadlift
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.
Week 8 of 9

BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Snatch*
*Option to complete Power or Full Squat.
If you have never done this workout with
Full Squat, try it today.

Orwell Strongman/Strongwoman 7:00pm

Part 1 – Individual

1:00 D-Ball Over Shoulder 

1:00 D-Ball Hold 

1:00 DB Push Press 

1:00 DB Front Squats 

x 4 Rounds 

2:00 Rest

Part 2 – In a pair 

10:00 Carry AMRAP (switch every lap)

P1 – D-Ball Carry 100m

P2 – Farmers Carry 100m

Friday 20th August 

WARM-UP
2 ROUNDS
5 Walkouts 
10 Lunges
5 Scap Pull Ups 
10 Scap Push Ups 
Into…
2 ROUNDS
5 Down ups 
8 Russian KB Swings
8 KB Goblet Squats
8 Kip Swings

STRENGTH
Back Squat
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.
Week 8 of 9

WORKOUT
7 ROUNDS FOR TIME
10 KB Goblet Squats
5 Bar Muscle-Ups

BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

Saturday 21st August 

WARM-UP
3 SETS W/ AN EMPTY BAR
5 Walkouts 
5 Strict Burpees 
5 Deadlifts 
5 Hang Muscle Clean + 10 Elbow Punches 

WORKOUT
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex*…
1 Clean Deadlift
+
2 Power Clean
*Complex Must be Unbroken. 

-Rest 3:00 b/t Part 1 & Part 2-
2. AMRAP x 9 MINUTES
5 Power Cleans
7 Burpees Over Bar
*Partner 1 completes a full round while P2
Rests. Alternate every round. You go, I go
format.

Orwell Weightlifting 10:30am

Power Snatch 

1 x 3 @ 60-70%

3 x 2 @ 75-85%

3 x 1 @ 85-100%+

Power Clean and Jerk 

2 x 2 @ 75-85%

5 x 1 @ 85-100%+

(All % of powers)

Sunday 22nd August 

WARM-UP
2 SETS ON A 5:00 RUNNING CLOCK…
5 Walkout to push up position 
10 Push-Up to Pike
:45 Machine 
20 Alt. Groiners
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand or HS Walking*
*HS Options…
HS Hold
Pike Hold on Box
**HS Walk Options…
Wall Walk
Practice Freestanding HS
Pike Around the Worlds
HS Walk
HS Obstacle Walk

WORKOUT
“TABATA”
8 SETS EACH (:20 on/:10 off)*
TABATA 1 – Double Unders
TABATA 2 – Hollow Rocks
TABATA 3 – Jumping Lunges
TABATA 4 – Shoulder Taps
TABATA 5 – Cal Machine 
-Rest 1:00 b/t Tabatas-
*Complete 1 full Tabata before moving onto
the next.