ORWELL FITNESS WOD PROGRAMME 18-01-2021

Monday 18th January

WARM-UP

3:00 cardio* Into…

2 ROUNDS
10 Reverse Lunges 7/7 + DB Russian Swing 5/5 + DB Upright Row

Into…

2 ROUNDS
10 Jumping Lunges + 7/7 DB Hang Power Clean +  5/5 DB Overhead Press From Split**

WORKOUT

AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch 22.5kg/15kg
12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES Max Cal Machine

FINISHER

3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row 

*No Rest b/t Flutter Kicks and Superman Hold.

ORWELL GYMNASTICS 

Exercise 1: Accumlate 3 mins in a Hollow Hold 

Exercise 2: 4 Sets For Max Reps Push Ups 

*5 Second Eccentric (Down Phase) 

-Rest 2 Mins Btw Sets 

Circuit x 5 

Split Squats 10/10 

15 V Up Pulses 

5-10 Strict Pull ups 

-Rest as Needed Btw Sets- 

ORWELL WEIGHTLIFTING SESSION 1 

Muscle Snatch + Heaving Snatch Balance + OHS 3 x 2+2+2

(Empty bar/Light weight)

1 Snatch + 1 Hang Snatch 10EMOM (RPE 8)

Barbell Good Morning 3 x 8 RPE7/8

Dead Bug 3 x 15-20 reps  

Tuesday 19th January

WARM-UP

3 ROUNDS
20 Star Jumps + 10 Bootstrappers + 5/5 Split Squat

Into…

2 ROUNDS
10 BB Sumo Good Morning + 10 Alt. Step Ups + 10 Alt. Slow Deadbugs

STRENGTH

3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*

10/10 DB Suitcase Split Squats

20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

WORKOUT

3 ROUNDS FOR TIME
15 Deadlifts 85kg/60kg

15 Box Jumps (24/20)

Immediately Into…

3 ROUNDS FOR TIME
12 Deadlifts 100kg/70kg

12 Box Jumps

Wednesday 20th January

WARM-UP

3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE.

STRENGTH

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

BENCHMARK WORKOUT
“PUNCH OUT”
FOR TIME

800m Run
30 Thrusters 50kg/35kg

30 Lateral Burpees Over Bar

ORWELL WEIGHTLIFTING SESSION 2 

1 Clean & Jerk 10EMOM RPE 8

Cluster 3 x 3 RPE 8 

Clean Pull 4 x 2 RPE 9 

ALT V Ups 3 x 12-15 

Thursday 21st January

WARM-UP

2 ROUNDS
10 Bootstrappers
10 Scap Pull-Ups

Into…

AMRAP x 6 MINUTES
:30 Jump Rope**
12 KB Sumo Romanian Deadlifts

10 Kipping Swings

24 Alt Reverse Lunges

WORKOUT

AMRAP x 25 MINUTES

75 Double Unders
25 Russian KB Swings 32kg/24kg 

20 KB Goblet Reverse Lunge

15 Toes to Bar

100m Single KB Suitcase Carry*

*Switch hands at 50m

Friday 22nd January

WARM-UP

3 SETS
10/10 Moose Antlers 10 Supermans
10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row*
MOVT 2 – Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike

STRENGTH

8-8-6-6-4-4* Bench Press

*Build from Light-Moderate to Moderate-Heavy

WORKOUT

EVERY 3:00 x 5 SETS 500/400m Row
Max DB Floor Press 22.5kg/15kg  in Time Remaining…

FINISHER

TABATA (8 SETS, :20 ON/:10 OFF) DB Gun Hold*

*Single or Double DB.

Saturday 23rd January

WARM-UP

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls

5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats

POST WORKOUT STRENGTH
On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch

WORKOUT

FOR TIME*
30 Power Snatch 60kg/42.5kg 

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

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

3 Front Squats 60kg/42.5kg 3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

ORWELL WEIGHTLIFTING SESSION 3 

Clean & Jerk 4 x 1+2 RPE 8 

Snatch + OHS 4 x 1+1 RPE 8 

Snatch Pull 4 x 3 RPE 8/9 

Dead Bug 3 x 15-20 

Sunday 24th January 

WARM-UP

AMRAP x 10 MINUTES 1:00 Bike (Easy)
5 Inch Worms w/ Push-Up :30 Plank
5 Up-Down Broad Jumps 20 Banded Face Pulls
5 Tempo Ring Rows (30X1)

EXTENDED WARM-UP

EMOM x 6 MINUTES
MIN 1 – :45 Max Hollow Body Hang

MIN 2 – :45 Bike*

*Increasing pace every round from EZ to Moderate. Note your cals in each effort.

WORKOUT

EMOM x 20 MINUTES
MIN 1 – 8-12 Up-Down Box Jumps (30/24)
MIN 2 – 8-12 Strict Pull-Ups
MIN 3 – 12/10 Cal Bike*
MIN 4 – Max Plank Rotations

*Increase by 3 Cals Every Round Until Failure. Then back to 12/10.